1.) Every 3 minutes Back Squat 1 x 4@ 60%, 1 x 4@70%, 1 x 4@ 80%, 1 x 3@90%, 2 x 4@ 90%
2.) cinco, cinco, cinco
15 minute AMRAP
Add 5 reps to each movement each round
5 cal Assault Bike
5 GHD Sit-ups
5 Power Clean & Jerk 115/85lb
3.) 5 rounds
10 Hollow Rocks
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest

Session 2:
-5 rounds every 2:30 for 5 rounds 4 Front Squat @ 70% start 1st rep from blocks at bottom on front squat
note: it’s actually more like 3.5 front squats to verify
-10 minute AMRAP
10/7 cal Row
25m Sled Push 90/45lb
-Every 2 minutes for 14 minutes 2 Clean (TNG) working up to session 2RM