Warmup: ROM Drills, dynamic stretches, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup to 90% 1RM Work: 10 x 1 reps, with 60-90 secs between reps WOD: 20 min AMRAP 10 Push-ups 10 Push Press (75-95/45-65#) 10 Bent Over Rows, same bar Cooldown: Roll out and stretch

Warmup:  ROM drills, max strict pullups or 25 ring rows (reduce your angle from last week), 25 pushups, 25 situps 15 squats, hold the bottom of the squat for 10 sec Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60 % Work:  5/3/1+@ 75/85/95% WOD:  EMOM for 15 mins Even:  3 Power Cleans (95-135#/65-95#) Odd:  5 Goblet more »