%: 3x5 @ 70%
no %: 3x5(+) from last week
3 Rounds Not For Time
20 Prisoner Step-ups (10/10) 24/20"
10 Box Jumps 24/20"
Rest 2 min
Front squats: 2x6 (week 1 weight)
Goblet Squats (pause 3 sec in bottom)
Banded Pull Aparts
Front Squats 95/65
100m Farmer Carry after each round
30 min Cap
%: Up to 3RM (10 RPE) Heavier than last week
Back down: 3x3 (-10-15%)
no%: 5RM (+10)
Suitcase DL R 70/53
Suitcase DL L 70/53
Box Jump 24/20"
RDL: 3x8 (heavier than last week)
DB Split squats:...
%: Up to 5RM max effort (same intensity as BS)
Back down: 4x5 (-10-15%)
No%: 5-6x5 (+5-10)
Low inlcine DB press: 3xAMRAP (AHAP)
rep range: 12-15 reps
4 sets: Rest as needed (NOT FOR...
%: Up to 5RM (Max Effort) (All out) (10RPE)
Back down sets: 3x5 (-10-14%)
Jumping Lunges (alternating)
*400m Run between rounds*
Front Squats: 3x6(1/fail) *harder than last week
%: up tp 3RM (harder than last week)
Back down: 4x3(-10-12%)
RDL: 3x8 (2/fail) (Harder than last week)
Back work: Use same variation as last week
3-4 sets x8-10 reps
1xcluster: 5sets of 4...