Find your bench press 10rm of the day

Back Squat

2 x 10 @ 70% +
2 x 8 @ 78% +
2 x 5 @ 83% +

Go Every 3:30

Box Step Ups 3 x 12

Use additional weight (Kettlebell, Dumbell, Barbell)

Deload OHS
40% x 5
50% x5
60% x5

CONDITIONING
“Gauntlet” (30min AMRAP: Jackie+Karabell+Max reps of Cindy in the remaining time)

1000m Row
50 Thruster 20/15kg
30 Pull-Up
Then
10 rounds: 3 Power Snatch + 15 Wallball
Then remaining time max rep of 5 Pull-Up + 10 Push-Up + 15 Air Squat

Target: 5+ rounds of Cindy. Tailor the loadings if needed to keep you moving.

Use only one barbell.

Loadings:
Rxd: 50/35kg
Masters: 40/30kg
Advanced: 60/40kg

This can be done with a partner as well, go “IGYG” and keep up a solid pace when working!

Deadlift 3 RM

3x5 Wendler

3 Rounds for Quality

8 Strict C2B
12 Gorilla Row (KB)
12 Banded lat pull down

AHAFA

EMOM16
1. 14 Alt. Fat bar front step lunge
2. 16/11 Cal row
3. 50 DU
4. 6/6 KB C&J @24/16kg

3rounds:

8+8 kb/Db bulgarian split squat
30-60s plank hold

rest as needed between movements