AM WOD
Bench Press 10/65% 10/75% 10/85%
Back Squat 6×2/70% on the minute
PM WOD
Clean 5-7×3/+1-5kg > then last week
Rack Jerk 3-5×1/+1-5kg > then last week
Weighted Pull Ups 5-7×1/+1-5kg > then last week

Back Squat 12×2/70% w/ Tempo 4.2.Explode
*30-45sec Rest between sets
3 Rounds
10 Reverse Hyper Extensions (3-1-1 Tempo)
AHAP Backwards Sled Walk 40yrds
AHAP Farmer Walks
10 Leg Swings

400m Run
15min Active Warm Up
Back Squat 5/60 5/120 5/160kg
3 Sets
K-Bell Press 15/12-16-20kg
Lateral Lunge 8ea
3 Sets
DB Scapula Raises 15/3-5-7lbs
Wave Squats 3×5-3-5/60-80-100kg
3 Sets
7 Way Shoulder Raise
15min Stretch

Run a 5k