5K Run

Box Squats (28) 1 set of 5 reps at 50-55% 1 sets of 5 reps at 65% 1 set of 4 reps at 70% 1 sets of 3 reps at 75% 1 set of 2 reps at 80%...

Deadlifts 1 set of 5 reps at 40% 1 set of 5 reps at 50% 1 set of 4 reps at 60% -then- 2 set of 3 reps at 70% -then- 3 sets of 3 reps at...

Every 2min for 5 sets: (8) 1 Power Clean + 6 Push Press 9min Ladder 2-4-6-8-10-12… Alt. DB Hang Clean & Jerk (50/35) Toes to Bar 30...

Front Squats 5 Sets of 3 reps Every rep 3 sec down and 3 sec up Goal 5-10lb more than 3/13 11min AMRAP 100m Run (120m Row) 8 Strict Ring...