Burpee Warmup

Back Squat

45*5*1
95*5*1
190*5*1

Overhead Press
45*5*1
105*5*1

Powerclean

160*5*2
160*4*1

Chin Ups

Band

10
8
7

Burpee Warmup

Back Squats

45*5*1
95*5*1
185*5*3
+5

Bench Press

45*5*1
95*5*1
165*5*3
+5

Deadlifts

135*5*1
255*5*1
+5

Dips

35*5*3
Same

Burpee Warmup

Back Squat
45*5*1
95*5*1
180*5*3
+5

Overhead press
45*5*1
95*3*1
Reset to 105
105*5*3
Same

Powerclean
155*5*3
+5

Band chinups
10
6
5

Burpee warmup

Barbell Curls
45*5*1
65*5*1

Inclined Pushups
Rack level 7*5*1

Wall ball GHD situps

16*10*1

GHD back extensions

45*5*1

Air dips

Bw*5*1

Mobility
Foam roller
Samson stretch
Third world squats

Front Squat

45*5*1
95*5*1
180*5*1
180*4*1
Reset or switch to back squat

Bench Press

45*5*1
95*5*1
160*5*3
+5

Deadlifts
135*5*1
245*5*1
+5

Dips

32.5*5*3
+2.5

Mobility
Third world squat
Practice back squats