CROSSFIT
Deadlift
1×6@65%
1×5@75%
1×4@85%
1×[email protected]%
1×1@90%-95%
Reps are touch and go.
After each set of deadlifts, perform 10 Double
Russian KB Swings for maximum
explosiveness, 53s/35s or less
Rest 3-4 minutes after the swings.
The goal is for each set to be roughly 2.5% or
simply slightly heavier than last week

METCON

AMRAP 10 Minutes
:45 Farmers Hold 30s-100s
5 Partner Hamstring Curls
10 Empty Bar Good Mornings (Tempo on the
way down, fast on the way up)

BOOTCAMP
15 Min AMRAP
5 Push Ups/HSPU
10 WallBalls
15 Air Squats

Rest 5 Min

9min AMRAP
10 Runner runner suitcase
10 Mod Burpee Plank Jack
10 Single Leg Vups Total


BARBELL
Back Squats
3×7 @70
3X5@80