Back Squat - Week 3 75% x 5 reps 85% x 3 reps 95% x 1+ reps ::: ::: ::: ::: ::: Time Trial 1.6k row OR 1.6K skierg OR 3.2k bikeerg

4 rounds of Amrap 4 min 4 devil press 5 DBs squat 6 calories - 2 min rest btw -

Bench Press - Week 2 70% x 3 reps 80% x 3 reps 90% x 3+ reps ::: ::: ::: ::: ::: Weighted Pull Ups 3 - 3 - 3 - 3 - 3

10 rounds of 12 / 8 calories 6 power clean @ bw

Amrap 20' 50 double unders 25 air squat 5 bar muscle ups

Back Squat - Week 2 70% x 3 reps 80% x 3 reps 90% x 3+ reps ::: ::: ::: ::: ::: Amrap 6' 6 devil press 6 box jumps R

Team x 2 - For Time 2000m row (250m each) 100 push ups h/o 50 power snatch @ 60/40 kg  

Team x 2 - 25 min no stop 5 min - max cal skierg (10/7 each) 5 min - max busters 5 min - max cal air bike (12/8 each) 5 min - max ttb 5 min - max cal row (15/10 each)

Bench Press Week 1 65% x 5 reps 75% x 5 reps 85% x 5+ reps ::: ::: ::: Weighted Pull Ups 5 x 3

For Time 30 - 25 - 20 - 15 - 10 DBs hang squat clean box jumps R Rx 17.5/12.5 kg x 2