Back Squat
Heavy 8 in 4 sets. Rest 2:00
- improve upon last weeks total slightly

For time;
10 Deadlifts @125/85kg
20 Bar Facing Burpees
30 Calorie Bike / Row
40 Chest to Bar Pull-ups
50 Box Jumps w. step down @61/51cm

• Rx+: 135/90kg

Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10/side Renegade Rows @50/35lbs
45 Double Unders

• Goal: Hard but sustainable efforts each round, unbroken reps.
• Rx+: 5/3 Bar Muscle-ups to start each round
• Scale Pull-ups: Bar Mu, CTB, Chin-Over, 10 Ring Row + 10 Kips Only

PERFORMANCE

AMRAP x 18 MINUTES
60 Double Unders
30/25 Cal Bike/Row/Ski
15 Pull-Ups
30 Double Unders
15/12 Cal Bike/Row/Ski
7 Pull-Ups

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FITNESS

AMRAP x 18 MINUTES
100 Single Unders
20/15 Cal Bike/Row/Ski
10 Jumping Pull-Ups / Ring Rows
50 Single Unders
12/10 Cal Bike/Row/Ski
5 Jumping Pull-Ups / Ring Row

• RPE: 7
• Video: https://vimeo.com/905528337?share=copy

PERFORMANCE
Build to a Moderate-Heavy 3-Rep Overhead Squat

or

FITNESS
Build to a Moderate-Heavy 3-Rep Front Squat

• Weight must come from the floor.
• RPE 7

Banded Deadlift
Build to a heavy 2 over 6-8 sets. Rest 2:30
- Sets of 5,4,3,2,2,2,2...
- Option: 5 x 5 practice with medium loading.

Floor Press in Bridge
6 x 4; rest 1:00

• 60-70% of max as a guide
• 2 sets narrow, 2 sets wide, 2 sets medium

Deadlift
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%

• Final set is an AMRAP @ RPE 8
• Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
• Week 3 of 6

Tempo Back Squat 31X1
3x8 @ moderate all sets

• Tempo 3 down, 1 pause at bottom, fast up, 1 pause at top
• RPE 6

AMRAP 6:00
1 DB Burpee @50/35lbs
1 each DB Reverse Lunges

• Rx+: 27.5kg/45lbs