Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 10 PVC pass throughs, 20 jumping squats, 10 jumping pull-ups, 200m run Strength: Back Squat, deload Work – 5/5/5 @ 40/50/60% 1RM Slow tempo WOD: 3 Rounds for time 400m Run 20 Overhead Squats (65/45#) 10 Pullups Cooldown: 25 wtd situps, 20 wtd back extensions, roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 200m run Strength: Back squat, deload 5/5/5 @ 40/50/60 %1 RM WOD: 3 Rounds 400m Run 10 Decline Pushups 15 Sumo deadlift high pulls (95-135/65-95#) Cooldown: 50 alternating knees to triceps in plank position