Box Jumps 5-5-5 @ 30-31.5-31.5-31.5" w/ 30s rest

3 rounds of:
4 DB Jump Shrugs @ 30
30s rest
L Test
45s rest

2x L Test w/ 45s rest
Push Press 4-4-4-4 @ 40kg w/ 60s rest
Bench Press 14-12-10 @ 32kg w/ 75s rest
Military Press 12-12-12 @ 20kg w/ 75s rest
Renegade Row w/Pushup 6-6-6/arm @ 15lbs w/ 60s rest
MB OH Reaches 12-12-12 @ 14lbs w/ 45s rest

3 rounds of:
12 DB Reverse Fly @ 5lbs
12 Banded Pull Aparts w/ small band
60s rest

3x Triple Broad Jumps w/ 30 sec rest (23'11.5" best)
4x 5-10-5 w/ 30-45 sec rest
4x 5 yards - backpedal - 10 yards - backpedal w/ 30-45s rest
Hang snatch pull 3-3-3 @ 35-45-45kg w/ 60s rest
Hang snatch 3-3-3 @ 27kg w/ 60s rest
Back squat 14-12-10-8 @ 54kg w/ 75s rest
RDL 12-12-12 @ 45kg w/ 75s rest
AMRAP Strict TTB 12-8-6

3 rounds of:
6 buddy hamstrings
30 sec rest
12 DB calf raises @ 25-30-30lbs
30 sec rest

Drop High Jumps to 10 yard sprint 5-5-5 w/ 30s rest
10x 40 Yard Dash out of stance w/ 60s rest
Hang clean high pull 4-4-4 @ 105 lbs w/ 60s rest
DB Snatch 3-3-3/arm @ 25-30-35 w/ 60s rest
Deadlift 7-7-7 @ 165 lbs w/ 75s rest
Front squat 20-16-12 @ 65 lbs w/ 75s rest
AMRAP Chinups 3-3-4

3 rounds of:
6 MB Power Ceiling Throws @ 12 lbs
12 MB Rainbow Slams @ 12 lbs
45s rest

Box Jumps 5-5-5 @ 30" w/ 30s rest

3 rounds of:
4 DB Jump Shrugs @ 25-30-30
30s rest
L Test
45s rest

Push Press 4-4-4-4 @ 39kg w/ 60s rest
Bench Press 14-12-10 @ 31kg w/ 75s rest
Military Press 12-12-12 @ 20kg w/ 75s rest
Renegade Row w/Pushup 6-6-6/arm @ 15lbs w/ 60s rest
MB OH Reaches 12-12-12 @ 14lbs w/ 45s rest

3 rounds of:
12 DB Reverse Fly @ 5lbs
12 Banded Pull Aparts w/ small band
60s rest

3x Triple Broad Jump (best 23'8")
4x 5-10-5 drill w/ 30-45s rest
4x 5 yards - backpedal - 10 yards - backpedal w/ 30-45s rest
Hang snatch pull 3-3-3 @ 45kg
Back squat 20-16-12 @ 46kg
RDL 12-12-12 @ 46kg
AMRAP Strict TTB 10-7-6

3 rounds of:
6 buddy hamstrings
30 sec rest
12 DB calf raises @ 20-25-25lbs
30 sec rest

Tuck jump 10-10-10-10 w/ 30 sec rest
Hang clean pull 4-4-4 @ 52kg
Power clean 4-4-4 @ 42kg
Bent over row 12-12-12 @ 15-20-25kg
Axial loaded step ups 8-8-8/leg @ 20kg
Max Strict pullups 4-3-3
DB Row 12-12-12/arm @ 20-25-25lbs

3 rounds of:
12 lateral KB swing @ 16kg
8 towel hamstring/leg
60 seconds rest

5x 5-10-15 suicide w/ 90 sec rest

Bench Press 4rm (47kg ~103.6 lbs)


Bench Press 3-2-1-1-4-4 @ 30-37-40-43-45-47kg
Box Jumps 5-5-5-5 @ 30"
DB Jump Shrugs 4-4-4 @ 15-25-25lbs
Push Press 4-4-4-4 @ 39kg
Bench Press 14-12-10 @ 31kg
Shoulder Press 12-12-12 @ 26-25-25kg
Renegade Row w/Pushup 6-6-6/arm @ 15lbs
MedBall Overhead Reach 12-12-12 @ 14lbs

3 rounds of:
12 DB Reverse Fly @ 10-8-8lbs
12 Banded pullaparts
60 sec rest

L Test x5

Push Press 1rm (55kg ~121.3 lbs)


Push Press 3-2-1-1-1-1-F-F-F @ 35-43-46-51-54-55-56-56-56kg
3x Triple broad jump (22'7" max)
Hang snatch pull 3-3-3 @ 25-35-45kg
Hang snatch 3-3-3 @ 27kg
Back squat 20-16-12 @ 46kg
RDL 12-12-12 @ 46kg

3x AMRAP Strict TTB (7-6-6)

Then 3 rounds of:
6 buddy hamstrings
12 dumbbell calf raises w/ 10-15-15lbs

4x 5-10-5 drill
4x 5-backpedal-10-backpedal drill

Power Clean 1rm (65kg ~143.3 lbs)
Jerk 1rm (63kg ~138.9 lbs)
Deadlift 1rm (115kg ~253.5 lbs)

Power Clean 3-2-1-1-1-F-F-F-F @ 40-51-54-61-65-67-67-67-66kg
Jerk 3-2-1-1-1-1-1-F-1 @ 40-51-52-55-58-60-62-64-63kg
Deadlift 3-2-1-1-1-1-F @ 71-89-95-102-112-115-117kg

Power Snatch 1rm (42kg ~92.6 lbs)
Back Squat 4rm (82kg ~180.8 lbs)
Shoulder Press 4rm (39kg ~86 lbs)

Power Snatch 3-2-1-1-1-F-F-1-F @ 25-32-35-37-40-42-42-42-43kg
Back Squat 3-2-1-1-4-4-4-F @ 51-63-68-73-75-80-82-83kg
Shoulder Press 3-2-1-1-4-F-4-F @ 27-31-34-37-38-39-39-40kg