Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Followed by....
One set of:
Back squat x Max unbroken reps @ 85%

3x5 @ 45/55/65%

1. 10-15 Kb swings
2. 2-3 Wall climbs
3. 8-12 T2b

1min: 1 Thruster
2min: 2 Thrusters
3min: 3 Thrusters
.
.
.
Go as long as you can!
(Rx: 42.5/30kg)

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

EMOM for 8min
Strict shoulder press x 1 rep
(Loads per set by%) 55,65,70,75,80,85,90,95
Then rest 2min before starting...
Every 2min for 6min (3 sets) of:
Strict shoulder press x 1 rep @ 101-105%

Compare your results to 5.1.2016.

20 kb swings
20 sit ups
20 push ups
20 air squats
20 mountain climbers

For quality
6 rope climbs or 3 legless
30 pistol squats alternating
50 cal row or 40 cal assault bike

*scale the reps as needed. Goal is to do perfect reps. Not for time.

3-6-9-12-15-18...
OHS (rx:42.5/30)
Box jump

3x3 High hang snatch
3x2 Hang snatch
3x1 Snatch