A1 Front squats 85x4x4
A2: Back squats 85x4x8
B1 Upright row to chin 44x3x10
B2: Good morning 50x3x10
B3: Standing presses wide grip presses behind neck 50x3x10
B4: Overhead snatch grip squat with 6 second pause Oly 53×1, 58×1, 64×1
C: Lunges 5sx3×10 each leg, explosive x20
D: Bent-over row with flat back 95x3x10
E: Push ups with elbows to rear going full down and up 3×10
F: Kettlebell swings 25x4x12
G: Pull ups hanging on bar 3×3
H: Olympic-style deadlifts 95x2x10
A1: 14″ jumping, 3×10
A2: Hyperextensions, 3×10
B1 Front squats 80x4x4
B2: Back squats 80x4x8
C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck 50x3x10
C4: Overhead snatch grip squat with 6 second pause Oly 53x3x1
D: DB Lunges 5sx4×10 each leg
E: Bent-over row with flat back 95x3x10
F: Push ups with elbows to rear going full down and up 3×10
G: Kettlebell swings 25x4x10
H: Pull ups hanging on bar 3×3
I: Olympic-style deadlifts 95x3x10
K: Hang by hands for time – 1:15 and 1 min
A1: 14″ jumping, 3×10
A2: Hyperextensions, 3×10
B1 Front squats 75x4x4
B2: Back squats 75x4x8
C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck 50x3x10
C4: Overhead snatch grip squat with 6 second pause Oly 55x3x1
D: Walking lunges 4×20
E: Bent-over row with flat back 75x3x10
F: Push ups with elbows to rear going full down and up 3×10
G: Kettlebell swings 25x4x10
H: Pull ups hanging on bar 3×3
I: Olympic-style deadlifts 75x3x10
A1: Jumping 14″, 3×10
A2: Hyperextensions 3×10
B1 Front squats 75x4x4
B2: Back squats 75x4x8
C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck 50x3x10
C4: Overhead grip snatch 44x3x1 for 6 seconds
D: Bentover row 75x3x19
E: Lunges 10x4x10
F: Pullups 3×3
G: Olympic style deadlift 75x2x10
H: Hang by hands 45 sec.
A1: Jumping 14″, 3×10
A2: Hyperextensions 3×10
B1 Front squats 70x4x4
B2: Back squats 70x4x8
C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck 50x3x10
C4: Overhead grip snatch 38x3x1 for 6 seconds
D: Pullups 3×2, 1×3, 1×1 hanging
E: Olympic style deadlift 70x1x10; 90x1x10
F: Hang by hands 1:15
G: Pushups 3×10
H: Lunges 4×10 each leg
I:Bentover row 25sx3x10