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  Warm-up Strength Strict  Press (5,3,1 )  last set of one should be heavy and attempt to get as many reps as possible.) Workout: 100x Back Squat Player chooses weight Weight should be a challenge to complete 100 straight reps Each time bar is racked player immediately owes 20x B

                    Strength Back Squat Warmup, 80% x 3, 85% x 3, 90% x 3 ( last set  Maximum Reps) Pulls 3x M.E between  Back squat sets.. A) For Total Reps: AMRAP 2 – Max Burpees Rest 1 Minute AMRAP 2 – Max Wallballs Rest 1 Minute AM

                    WOD  21-15-9! KB-Swing! Burpee!

                    Strength  5×5 Back Squat Followed immediately into with Dip or pull-up practice. We are aiming for proper form here.  Full depth and right elbows. Met-Con  2 Min AMRAP:! KettleBell-Swing! B) 6 Min AMRAP:! 15 Bu

                      Weightlifting: Clean and Jerk 65%x 2 70%x2 75%x1 80%x1 85%x1 90%x1 proceed to heavy single (2 misses and done) Or Work-up to Heavy Thruster ( Beginners) Conditioning: Conditioning – For time in teams of 2 or

                    Deadlift 1RM Test Start Clock, Work for 5 min: Buy In – 80 Double Unders (2 min time cap) Then AMRAP remaining time of: 10 Wallball (20/14) 10 KB Swings (53/35) Rest 2 min Start Clock, Work for 5 min: Buy In –

                    AMRAP 12: 7 Thrusters (95/65) Advanced athletes use #55-65#dumbbells , Novice use Barbells 7 Box Jumps-overs(24/20) 7 Slam Balls *Mandatory 200m runs on the 0, 4, 8 & 12 minute marks. When athletes come back fro

A] 3-3-2-2-2-2Reps; Front Squat B] AMRAP in 15 minutes of: 15 Deadlifts 155/95kg 15 Push-ups 30 Double Unders

                Strength: Front Squat 1RM Conditioning: AMRAP 12 minutes” 10 box jumps, 24”/ 20 inch 10 hand release pushups / ( knee push-ups) 10 walking lunges ( Air squat)

              Monday Workout:  Back Squat 3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set) Metabolic Conditioning Workout: “Small Sprocket” – As many rounds as possible in 12 minutes. 15 dumbbell thrusters (Advanced: 45