Strength
Back Squat 10rm
Every 3 minutes build to something heavier than last week
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Shoulder Press 3x10

Strength
10-8-6-4-2 deadlift*
30 double unders (60 singles)

Get Primed
3:00 Bike/Row/VC and then…
2x
20 Tall Plank (Push Up position) Shoulder Taps
20 Ankle Biters
:30 Isometric Superman Hold
1/1 TGU
3:00 Bike/Row/VC
2x 20 Tall Plank Toe Touch Pike Ups
20 L Crunches

Strength
Back Squat Volume
Warm up to 90% of Monday’s 10rm and complete 3x10 @90%
Back Squat for load: run emom style
#1: 10 reps
#2: 10 reps
#3: 10 reps
EMOM x 15
Minute 1:

WOD 1
For Time
20/15 Calorie Row
20 DB Hang Power Cleans 45-50/30-35
40 Anchored Sit Ups
20 DB STOH
20/15 Calorie Row

Strength
Close Grip Bench Press 10rm
Every 3:00 x 5

Strength
Back Squat 10rm
Every 3:00 x 5
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Shoulder Press 10rm
Every 2:00x 5
Shoulder Press for load:
#1: 10 reps

21.15.9
Squat cleans 135/95
Ring Dips
For time