1RMs
Back squat

A.M.R.A.P. 10'
► 30 Double Under
► DeadLift - Ladder 1/2/3/....

For time:
20 unbroken DU
2 legless rope climb
10 m farmer walk + trap bar deadlift (100 kg/ 75)
(2 m = 2 DL, 4 m = 4 DL, 6 m = 6 DL, 8 m = 8 DL, 10 m = 10 DL)
20 unbroken DU
10 HSPU
10 C2B
10 Wall ball (11 kg/ 9 kg)
20 unbroken DU

Time cap 20 minute.

four sets of ten reps

EMOM 12 min.
4 x Front Squat -- > 80%

*** Deload Week ***

A.
Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps
30 Wallballs (20/14)

B.
Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between

3 x 5
Front squat
( 3 sec pause on the bottom)

7-10 x 1+ 1
squat snatch + power snatch

C&J, build up to heavy 1 rep of today
+
Front squat, 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMRAP
+
Negative muscle up 8x1, super slow
+
12min amrap:
1 rope climbe
5 DL 100/80kg
10 push ups
15 squats

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Squat Clean + Front Squat + Jerk

Start @ 80% 1RM and add weight by feel.

Target is complete 8 good sets, not to hit a max.