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G.O.A.T day!   Weaknesse/Skill/Make-up Day

Strength Back squat  5×5 @ 75% Conditioning 2 rounds 500m row 50 double unders 40 air squats 30 push-ups 20 ring dips 1 rope climb

Conditioning 4 rft 15 bar over burpee 20 power snatches 75/55 20 box jumps 24/20 400m run

  Conditioning 1-10 C2b 10-1 front squats 185/130 Strength Strict press  5×5 @ 75% Extra Work Back Squat 5×5 @75%  

Conditioning teams of 2: (1 bar) 20 min amrap 30 clean and jerks 115/75 30 bar facing burpee 30 clean and jerks 135/95 30 bar facing burpee 30 clean and jerks 155/105 30 bar facing burpee Extra Work clean position 1 7×2 @80-90% split jerk last rep of each set Bench 4×4 80% shoulder recovery

Strength Back Squat 4×4 82.5% (comp 85%) Strict Press 4×4 85% Extra Work 3 rounds 15 cal bike 20 pistols alt  

Strength Deadlift work up to a heavy set of 4 Conditioning Run 4x400m w/ 2:00 rest Extra Work snatch position 1 7×2 @ 80-90% Bench press 5×5 72.5%

Conditioning “Jackie” 1000m row 50 thruster #45 30 pull-ups Strength Back squat 5×5 @ 72.5% Extra Work strict press 5×5 @ 72.5% Split jerk  heavy triple with drop and reset

Strength Back squat 4×4 @80% Conditioning 10 min amrap 5 power snatches 155/105 10 bar over burpees Extra Work strict press 4×4 @80%