A.1 Strict Press 2, 2, 2, 2, 2, 2
A.2
Row 1,000M
75 KB Swings
50 Wall Balls
A.3
3 x 30 Second Hollow Rock
3 x 30 Second Back Extension Hold
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A.1 Front Squat 2, 2, 2, 2, 2, 2
5 Rounds
7 Power Cleans #135/#95
30 Lateral Bar Leaps
7 Pull Ups
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A.1
Back Squat 5, 5, 5, 5, 5
A.2
Run 800M
6 Rounds
5 Overhead Squat #95/#65
10 Pull Ups
15 KB Swings
Run 800M
A.3
300 Flutter Kicks
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A.1 Wendler Bench Press – Week #1, Cycle #4
65% x 5, 75% x 5, 85% x 5+, 50% x 10
A.2
15 Minute AMRAP
6 Front Squat #115/#80 – No Racks
6 Burpees
6 Push Press
9 Pull Ups
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A.1 Wendler Bench- Week #3, Cycle #3- Next week will be a true de-load week
5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%
A.2
In Teams of 2:
5 Rounds
40 Wall Balls
30 Box Jumps
20 Toes 2 Bar
partition however you like.
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