Base

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Intermediate

Back Squat 6x3 @ 85%

Press 7. 7. 7.

Conditioning

T. Rice Conditioning Test

3 Rounds 300 yard Shuttle Runs Six (6) 50 yard shuttles Rest 5 minutes between efforts.

To Pass Conditioning Test: *less than 200 lbs – 60 seconds and below *200 lbs-250 lbs – 65 seconds and below *greater than 250 lbs – 70 seconds and below

Base

Power Clean 5×3 (add 2.5 lbs to last workout)

Chin Up 3x Max Reps

Intermediate

Hang Power Clean 3. 3. 3. 3. 3, build to a heavy triple for the day.

Conditioning

EMOM for 10 Minutes Load up a Sled that you can push for a powerful 30 yard push. Once you finish rest the remainder of the minutes. Rinse and repeat this for 10 rounds.

Base

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate

Bulgarian Split Squats 10. 10. 10. 10. 10

Bench Press 5x5 @ 75%

Conditioning

15 minute AMRAP 4-Way Dead Bugs - 60 seconds Lateral Skiers on a Low Bx - 20 Seated Med-Ball Throws -10 Assault Bike - 30 calories

Base

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Intermediate

Deadlift 5x5 @ 75%, make sure to focus on moving the bar as fast as possible off the ground

Conditioning

6 Rounds 60 seconds Max Calories on the Assault Bike 60 seconds to finish 15 Russian Kettlebell Swings

Base

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Intermediate

Back Squat 5x5 @ 75%

Push Press 3RM, 1x Max Reps @ 80%

Conditioning

4 Rounds Static Side Pillar - 30 seconds Kettlebell Supported Feet Only Dead Bug - 30 seconds Static Side Pillar - 30 seconds Kettlebell Supported Hands Only Dead Bug - 30 seconds