Workout:
10 minute Row @ Easy Pace
Then:
Back Squat:
4 reps @ 50% 1RM
4 reps @ 70% 1RM
4 reps @ 70% 1RM
4 reps @ 80% 1RM
Then:
Deadlift:
4 reps @ 50% 1RM
4 reps @ 70% 1RM
4 reps @ 70% 1RM
4 reps @ 80% 1RM
Then:
3x DL @ 85% 1RM +
5-6 Depth Jump
Five Sets, Full Rest between each Set
Then:
300sec FLR on Rings

3x10 Squat
3x10 Jump Squat
1x (1-6) Pull-up Ladder
Then:
3x Hang Clean +
5x Front Squat +
3x Jerk
One set @ 75#, Two Sets @ 95#
Then:
Work up to Front Squat 1RM
Then:
“Louder Than Ten” (Heavy):
5x Ball Slam @ 25# +
10x Push-up +
15x KB Swing @ 70#
Seven Rounds
Then:
Cool Down

Workout:

3x10 Deadlift @ 60% Bodyweight

3x10 Deadlift @ Bodyweight

Then:

10x Bench Press @ 60% Bodyweight +

10x Pull-up

Three Sets, Rest 2 minutes between each

Then:

10x Pull-up +

10x Push-Press @ 2 x 30# DB +

10x Push-up

Three sets, Rest 2 minutes between each

Then:

3x 500m Row @ 1:30 pace

Rest three minutes between efforts