Max Lower
3 rm max Back Squat
3-6-9-12-15-12-9-6-3
DB Snatch
Box Jumps

Accessory:
tABata
20 second candlesticks, 10
sec rest
20 second hollow hold, 10
sec rest
20 seconds flutter kicks, 10
sec rest
20 seconds high to low plank,
10 sec rest
Repeat


ME Upper:

Build to a 1RM Strict Press

WOD:
6 x 1 min intervals:

10 Box Jumps,
Then max reps STO w/ remaining time
(30 sec rest between rounds)

Accessory: 100 Banded Reverse Flys (standing)


Dynamic effort:

9×3 Narrow grip banded bench [70% + band]

8 Rounds:
10 DB Floor Press
10 Renegade Row [5 each arm]

Accessory:

100 candlesticks &
100 pull aparts [50 supinated/50 pronated]


Partner Workout:

30 – 20 – 10

Thrusters [115/75]
TTB

Complete 100 DU each (break up as needed – one working on resting)

30 – 20 – 10

Power Cleans [165/115]
Box Jumps [30/24]