A,
Pause Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs at the bottom of each rep.

B,
For quality:
3x10 Hack Squats, pick load
2x15 L/15 R Single Leg Hip Extensions

Single Leg Hip Extensions- 2x10-15 L/10-15 R

C,
Push Press 5-3-3-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
For quality:
3x8 Alternating Single Arm Dumbbell Rows, pick load
2x15 Arnold Press, pick load

Alternating Single Arm Dumbbell Rows- while one arm is working the other holds dumbbell in top position

E,
For time:
Run, 200 m
10 Clean & Jerks @61/43kg
Run, 300 m
10 Clean & Jerks @70/47kg
Run, 400 m
10 Clean & Jerks @84/55kg

Goal: sub 13 mins

F,
3 rounds for quality of:
20 GHD Paddles, pick load
15 Reverse Hypers, pick load

Reverse Hypers- moderate load

New PR

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

reps for time of:

Deadlifts
Bar over burpees

TC10

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Glute Bridge : Glute hold
20 seconds on : 10 seconds on x 8 Rounds (4mins)

20 seconds on Glute Bridge
10 seconds on Glute hold

Pull up 1 rep max 3 tries
Pull up rep max 1 shot

2-3 min light cardio
1+1 min front rack streching
1+1 min banded bully
1+1 min banded lat strech
1-2 min deep squat hold, move weight side to side

Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 easy row to :30 moderate row -> :15 fast row
5 inch worm with push up
10 scap pull ups
5 kip to swings
5 kipping knee raises
10 db hang powe clean&push press alt hand
10+10 single arm db bench press

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 snatch grip pp behind neck
3 OHS with 2s pause

E2MOM for 3 rounds:
1) AMRAP: 10 Crunches + 10 Reverse crunches
2) Rest
3) 10 Ab-wheels + Plank hold
4) Rest

1. 10 hang squat clean 35kg
2. Wall walks 3+
3. rest