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WODWeightliftingBack Squat (1x8@ 65%)Back Squat (1x8@ 70%)Back Squat (1x6 @ 80%)Back Squat (1x6 @ 85%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 70%)Front Squat (1x5 @ 75%)Front Squat (1x5 @ 80%)Metcon (Time)800m run 15 DB squat cleans 40/30 15 GHDSU 400m run 20 DB squat cleans 40/30 20 GHDSU 800m run 15 DB squat cleans 40/30 15 GHDSU

WODWeightliftingSumo Deadlift (7x7)working sets Metcon (AMRAP - Rounds and Reps)15 minute AMRAP 5 Pull ups 10 Ring dips 15 Cal bike

WODMetconAir Force (Time)20 thrusters 95/65 20 SDHP 95/65 20 push jerk 95/65 20 OHS 95/65 20 front squats 95/65 4 burpees at the start of the clock and EMOM until workout is complete

WOD

WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Back Squat (1x8 @ 80%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front Squat (2x5 @ 70%)Metcon (Time)90 cal row 30 DB thrusters 30/20 30 sit-ups holding 10lbs plate 60 cal row 20 DB thrusters 30/20 20 sit-ups holding plate 30 cal row 10 DB thrusters 30/20 10 sit-ups holding plate