Strength Back squat 5×2 @95% of 1RM Workout of the day 12 min amrap- 10 Russian KBS 10 burpees 20 sit-ups

Workout of the day 2 Rounds (32 min time cap) Row 1000m 50 Push press Run 800m 10 Ring Muscle ups Rx 75/55# Rx+ 95/65# Accessory: DB front raises 3×10 DB lateral raises 3×10 DB rear fly 3×10

Olympic:Cleans working sets-2×2@85%, 2×2@90%+, 2×2@95%+ Workout of the day 4 rounds for time 15 Deadlifts 40 Du 4,3,2,1 Rope climbs Rx 135/95# Rx+ 185/125#