DAILY WHITEBOARD

back squat 3x1

shoulder press 3x1

deadlift 3x1

emom:

-pull ups

rest

emom:

-185#/135# deadlifts

-24"/20" box jumps

shoulder press

5x3 for load

3RFT
24kg/16kg kettlebell snatch x 5 (each arm; 10 total)

24"/20" box jumps x 10
clapping push ups x 15

7RFT

handstand push ups x 5

185#/135# deadlift x 10

chest 2 bar pull ups x 10

double unders x 20

overhead squat

1x5 @ 75%

3x3 @ 85%

5x1 for load

3 rounds of:

95#/75# overhead squat for max reps in one attempt

double unders x 30

deadlift

max reps @ 80% bodyweight in 2mins

3min rest

80% 1RM x 3

2min rest

max reps @ 85% bodyweight in 1min

3min rest

85% 1RM x 2

2min rest

max reps @ 90% bodyweight in 30secs

3min rest

90% 1RM x 1

tabata bottom-to-bottom squats