ATHLETE

A. Back Squat 5×5 (Heavier than last week) Rest 2-3 minutes between sets

B.  AMRAP 4 minutes
50 Double-unders
25 KBS
15 AbMat Situps
Rest 2 minutes
AMRAP 4 minutes
50 Double-unders
25 KBS
15 AbMat Situps

COMPETITOR

A. Find your new 5RM back squat.
You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

B. AMRAP 4 minutes x 3
90 Double-unders
30 KB swings 70/53lbs
15 GHD sit-ups
Rest 2 minutes between AMRAPs

C. 5 Rounds
Row 600/500m
Rest 1 minute
Then, depending on your weaknesses, choose ONE of the following

D. AMRAP 6 minutes
5 Power cleans 225/145lbs
10 Strict HSPU

E. Accessory 8 Rounds 50m sled drag – medium weight Rest 30 seconds