Back Squat - 1° week 5 @ 65 % 5 @ 75 % 5 + @ 85 % ::: ::: ::: ::: ::: Open Workout 12.1

5 rounds of 200m run 21 wall balls @ 20/14 lbs 15 pull ups 9 power snatch @ 50/35 kg  

Box closed :: :: :: :: :: :: Options: - rest day - 5k run / 10k run / 50k bike ride use your fitness outside the box !!!

Amrap 20’ 5 toes to bar 9 thrusters 5 burpee over bar 9 power cleans 200m run RX 40/30 kg

20 min to find 1 rep max Back Squat :::—:::—:::—::: 5 rounds of  1 min - max double unders 1 min - max stone/ball slam

5 rounds 21 calories 9 clean & jerks RX 70/45 kg

"Murph" For Time 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run  

Team 2x - Amrap 24' partner A - run 400m partner B - amrap of 4 chest to bar / 8 hspu / 12 ohs @ empty bar -- score: rounds as a team --

Amrap 20' 100m carry with DBs/KBs/stone 8 DBs step up & over 6 DBs man makers rx: 2 x 22.5/15 kg  

On The Minute x 24 minutes, min 1 - 50 double unders min 2 - 15 wall balls min 3 - 5 burpee box jumps R @ 76/60 cm and repeat