400m Run
15min Active Warm Up
Chain Front Squats 7-10×1/60-80-100-120-140-160-180-200kg
Back Squat 5/100 5/140 5/160kg
3 Sets
K-Bell Press 15/12-16-20kg
BB Lateral Step Up 8ea
3 Sets
Straight Arm Lat. Pull Down 15/Band w/ Tempo(4-2-2)
7 Way Shoulder Raise
15min Stretch

Bench Press 10/60% 8/70% 3×6/80%
Bent Over Row 10/60% 8/70% 3×6/80%
Front Squat 10/60% 8/70% 6/80%
Sprints (3:1) (Rest to Work)
600m-400m-200m-4x100m-200m-400m-600m

AM WOD
Bench Press 10/70% 2×8/80%
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 12×2/75% w/ Tempo 4.2.Explode
*30-45sec Rest between sets
3 Rounds
12 Reverse Hyper Extensions (3-1-1 Tempo)
AHAP Backwards Sled Walk 40yrds
AHAP Farmer Walks
12 Leg Swings