Warm up

3 rounds:
10 KB taters
10 alternating DB snatches

Endurance

For time: 50-40-30-20-10 reps of:
Goblet squats 16 kg/12 kg
Ab-mats situps
Cal row

Time cap: 35 min

UES strength

Warm Up
2 Rounds
60sec Row/Bike/Ski
5/side Spiderman Lunge & Rotation
5 Boot Strappers
20 HEAVY Russian KB Swings
Back Squats
1st Round: 10 Reps @ Empty Barbell
2nd Round: 10 Reps @ 50% 1RM Back Squat
Back Squat
In 15 Minutes with as many sets needed work up to a
1 Rep Max
Rest 2-3 minutes between sets. Aim for 3-4 sets total.
Suggested Warm Up
5 Reps @ 60% of 1RM Back Squat
3 Reps @ 70% of 1RM Back Squat
1 Rep @ 80% of 1RM Back Squat
1 Rep @ 90% of 1RM Back Squat
1 Rep @ 90-95% of 1RM Back Squat
1 Rep @ 101%+ of 1RM Back Squat
Back Squat Drop Sets
EMOM for 5 Mins
2 Reps @ 80%-90% of 1 Rep Max
Metcon
For Time
5-4-3-2-1
Squat Cleans
2-4-6-8-10
Burpee Box Jump Overs
RX:225/155
Intermediate: 185/135
Scaled: ~70% of todays back squat weight
Time Cap: 15mins