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MONDAY 

STRENGTH
EST A 2RM BACK SQUAT
HEAVIER THAN LW

WORKOUT
3 RFT
15 FRONT SQUAT #115/75
15 CAL ROW
15 LATERAL BURPEES OVER BAR

MONDAY 

STRENGTH
EST A 4RM BACK SQUAT
HEAVIER THAN LW, ~90%

WORKOUT
10 RFT
30 DOUBLE UNDERS
10 THRUSTERS #95/65
15M CAP

MONDAY 

STRENGTH
EST A 6RM BACK SQUAT
HEAVIER THAN LW

STRENGTH
4 sets of
10 barbell floor thrusts
10 seated Z press

CONDITIONING
EMOM 18
1- 3 wall walks
2- 15/12 cal bike
3- 12 weighted sit ups

FOR TIME 
WITH PARTNER
3000M ROW
100 DEADLIFTS #135/95
90 PULL UPS

STRENGTH
EST A 8RM BACK SQUAT
HEAVIER THAN LW

WORKOUT
5RFT
200M MEDBALL RUN
20 WALLBALLS #20/14
20 SIT-UPS

AMRAP 10
35 DOUBLE UNDERS
15 KETTLE BELL SWINGS #53/35

REST 3:00

AMRAP 10
15 BOX JUMPS
7 DEVILS PRESS #35/20X2

STRENGTH
BENCH PRESS
10-8-6-4-2*
*BETWEEN EACH SET PREFORM 5-10 TEMPO PUSH UPS @31X1

WORKOUT
EVERY 3:00 X 5 ROUNDS
15/12 CAL ECHO/ASSAULT BIKE*
12 DB STOH #50/35
*1:00 CAP TO COMPLETE BIKE CALS