Back Squat

5×3 (50-60% of max)
“3min Explosive from the bottom.

For time:

16 burpee box jump overs
16 DB deadlifts
13 burpee box jump overs
13 DB deadlifts
10 burpee box jump overs
10 DB deadlifts
7 burpee box jump overs
7 DB deadlifts

Deadlift

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30

Warm up
3 rounds
10 cal bike or row
10 good mornings
10 wallballs with lightweight

With a partner
300 wallballs 20/14
EMOM both partners do 5 burpees
* Start workout with wallballs
* You do not have to wait for both partners to finish burpees before starting wallballs
* Only 1 person working on wallballs at a time

Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

For time

• 50 double-unders
• 50 sit-ups
• 5 presses to handstand
• 40 double-unders
• 40 sit-ups
• 4 presses to handstand
• 30 double-unders
• 30 sit-ups
• 3 presses to handstand
• 20 double-unders
• 20 sit-ups
• 2 presses to handstand
• 10 double-unders
• 10 sit-ups
• 1 presses to handstand

RestDay!

Strength:

Build up to heavy (bent over) arm over arm sled drag

Workout:

Team sprints (one in one out)

5 DB snatch each arm
100m sprint

5 rounds each

A: Squat clean without hip contact+ low hang squat clean up to heavy x3
B: Hip snatch+ squat snatch up to heavy x3
C: Every 30 sec. Triple snatch pull,@100% of snatch x5