Press – Week 8 (Deload) 40% x 5 reps 50% x 5 reps 60% x 5 reps ::: ::: ::: ::: ::: ::: 3 rounds for time of 30 overhead squat @ 40/30 kg 30 burpees

5 rounds of 6 power clean @ 100/65 kg 12 hand stand push ups ::: ::: ::: ::: Clean Conga Line  

Back Squat – Week 8 (Deload) 40% x 5 reps 50% x 5 reps 60% x 5 reps ::: ::: ::: ::: ::: ::: every minute on the minute x 21' min. 0:00 - 15 wall ball min. 1:00 - 12 pull ups min. 2:00 - 15 calories row

Amrap 8' 3 stones 60/40 kg 12 burpees rest 4' Amrap 8' 6 push jerks 70/50 kg 9 toes to bar rest 4' 4' stone carry cool down

Deadlift – Week 7 75% x 5 reps 85% x 3 reps 95% x 1 or more reps ::: ::: ::: ::: ::: ::: ::: With a running clock 3' max double unders 3' max thrusters 40/30 Kg 2' max double unders 2' max thrusters 40/30 Kg 1'  max double unders 1' max thrusters 40/30 Kg Score is...

Amrap 30' - Team 2x 100 calories (row/assault/skierg) 80 push ups 60 wall balls 40 pull ups 20 hspu 10 rope climb

Shoulder Press – Week 7 75% x 5 reps 85% x 3 reps 95% x 1 or more reps ::: ::: ::: ::: ::: ::: ::: 10 rounds 12 box jumps 3 hang power clean @ 100/65 Kg

Back Squat - Week 7 75% x 5 reps 85% x 3 reps 95% x 1 or more reps ::: ::: ::: ::: ::: ::: ::: Amrap 10' 12 power snatch @ 40/30 kg 3 bar muscle ups

TEAM 2x 3 rounds for time of 25 clean & jerk @ 60/40 kg 50 burpees 75 wall balls @ 9/6 kg  

Deadlift – Week 6 65% x 5 reps 75% x 5 reps 85% x 5 or more reps ::::::::::: For time 2k Row* *ski, run or bike (100 cal)