Warm up
3 Rounds
15 kb swings
10 goblet squats
5 1/2 burpees
Strength
Back squat-Build a heavy 2
Conditioning ABACA
A-AMRAP3
5 dips
5 chin ups
5 V ups
B-EMOM4
1 Back Squat
C-Back Squat drop set (3 drops, cut 10-20% for max reps of each weight)
Accessory
Seated good mornings 3x5
Side plank 3x30 seconds
Deficit split squat 3x7
Oly WOD
EMOM5
2 hang squat cleans
Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
