400m Run
15min Active Warm Up
Band Front Squats 7-10×1/60-80-100-120-140kg
Back Squat 3/60 3/120 3/150
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

Back Squat 12×2/80% w/ Tempo 3.1.Explode
*30-45sec Rest between sets
3 Rounds
10 Reverse Hyper Extensions (2-1-1 Tempo)
AHAP Sled Push Low 40yrds
AHAP Farmer Walks
AHAP Sled Push High 40yrds
10 Leg Swings

Deadlifts 10/65% 8/75% 6/85%
Bench Press 10/65% 8/75% 3×6/85%
Bent Over Row 10/65% 8/75% 3×6/85%
Sprints (1:3) (Work to Rest)
800m-600m-400m-200m-100m-200m-400m-600m-800m

AM WOD
Bench Press 10/70% 8/80% 2×6/85%
Back Squat 5×3/70% on the minute
PM WOD
Clean 6-8×2/+1-5kg > then last week
Rack Jerk 3-5×1/+1-5kg > then last week
L-Hold Pull Ups 5×6