Back Squat - Week 1 5 reps @ 65 % 5 reps @ 75 % 5+ reps @ 85 % ::: ::: ::: ::: ::: :::  Amrap 12' - 2x team A - 15 KB swings @ ahap B - max calories score: cal + swings !

TEAM 2x !!! 12 rounds, i go / you go, 1 round each !!! 15 calories bike 12 toes to bar 9 DBs hang squat clean @ 22.5/15 x 2 ::: goal = sub 24' :::

Deadlift 20 min to find 1 rep max ::: ::: ::: ::: ::: 7 rounds for time of 7 power clean @ 70/45 kg 3 bar muscle ups

Press 15 min to find 1 rep max ::: ::: ::: ::: ::: "Freddy's Revenge" 5 rounds for time of 5 push jerks @ 85/55 kg 10 burpees   https://youtu.be/OXwYq_OZ2-Q  

Back Squat 20 min to find 1 rep max ::: ::: ::: ::: ::: Amrap 12' 25 pull ups 50 calories 100 ohs @ empty bar 50 box jumps R 25 pull ups

For Time 300 double unders 63 KB swings @ 24/16 kg 36 hspu 200 double unders 42 KB swings @ 24/16 kg 24 hspu 100 double unders 21 KB swings @ 24/16 kg 12 hspu  

7 rounds of 250m row / 250m skierg / 15 cal assault bike + 1 barbell complex: 1 deadlift 2 power clean 3 front squat 4 reverse lunges (2 dx + 2 sx) start with 50/35 kg then add 5/10 kg each round

Amrap 20' 4 rings muscle ups 8 alt. DB snatch @ 30/20 kg 16 wall balls @ 20/14 lbs  

10 rounds for time of 15 deadlifts @ 60/40 kg 15 push ups ::: ::: ::: 10' - Conga Line Hang Squat Clean

Team of 3 - 30 rounds for time of 15 calories 12 double kbs thruster @ 16/12 kg 9 burpees 6 chest to bar ::: time cap 30' :::