Squat Prep

Easy run/bike/row for 3 min 3 Rounds of 8 Squat to Stand 8 Spiderman Lunge 8 Goblet Squat 15s plank

Back Squat

3 x 5

Thrusters - Pullups - Jump Rope

12 min AMRAP 10 Thrusters @ 75#/55# 5 Strict Pullups 100 Jump rope singles Scaling/equipment subs Pullups - use band for assistance, or do jumping pullups Thruster - can use DB

Press Prep

Easy run/bike/row for 3 min 3 Rounds of Downward-facing dog to upward-facing dog x 8 Pass-Throughs x 8 Light DB/KB Overhead Press x 8 15s Plank

Shoulder Press

3 x 5

Push Press - Bar Facing Burpees - V Ups

15 min AMRAP 5 Push Press @ 155# / 105# 7 Bar Facing Burpees 12 V-Ups Can sub DB for Push Press if bar not available Can do Burpees if bar not available

Deadlift Prep

Easy run/bike/row for 3 min 3 Rounds of 8 Cat/Camel 8 Squat to stand 15 Russian KB Swing (light) 15s side plank each side

Deadlift

3 x 5

Double Unders - Butterfly Situps - American KB Swings

50/40/30/20/10 For Time Double Unders Butterfly Situps American KB Swings Scaling - sub single unders for double unders, and double the reps