Monday, November 11 - Saturday, November 16
Monday, November 11
Warm-up: 2 rounds - 12 alt hamstring scoops + 10 alt Cossack squat + 8 alt reverse Samson + :30 alt calf stretch + :30 banded glute bridge, :01 pause @ top
WOD:
“Chad” - A memorial WOD for Chad Wilkinson. Please keep Chad, and all veterans, in your mind as you complete your step-ups.
For time -
1,000 box step-ups (20 in), with weighted vest if desired
*Scale to 500 or 250
Accessory:
Happy Veteran’s Day - thank you to those who have served our country
Tuesday, November 12
Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4 push-up to pike + pvc pass through + tempo ring row + thread the needle w/ thoracic rotation/side + :30 plank
WOD:
For quality reps @ steady pace -
800-600-400-200-400-600-800
Row or ski meters
*After each round, complete -
5 bar muscle-up or 10 pull-up
10 push-up
15 sit-up
Accessory:
Accumulate 2:00-3:00 banded plank https://youtu.be/jU3mfpF-qLo?si=xylM9CLlsoTvsF8J
Wednesday, November 13
Warm-up: 2 rounds -10 banded snow angel + 8 muscle clean + 6 strict press + 4 alt front rack reverse lunge (empty barbell) + :30 easy jump rope + :30 wrist rockers
Strength:
Evey :90 x8 (12:00) -
3-3-2-2-1-1-1-1
Curtis P complex (start light and build to a heavy complex if possible) https://youtu.be/qTCU72OgNUk?si=gSci6kuxgj9Qudx2
WOD:
2:00 work / 1:00 rest x5 (15:00) -
16-14-12-10-8
Hang power clean (135/95 or 115/75 or 75/55)
Max double under or singles
Accessory:
3x 15-20 banded tricep push down
https://youtu.be/uA_idJVmN6k?si=4_Pr7fp2TA0HrN-Y
Thursday, November 14
Warm-up: 8-6-4-2 back squat (start w/ empty barbell and build to 65% 1RM or RPE 6/10) + banded good morning + supine toes-to-rig + alt scorpion stretch + alt thoracic reach from low squat
Strength:
In 15:00, complete the following (:90 rest between sets) -
Back squat
8 @ 65% 1RM (RPE 6/10)
6 @ 70% 1RM (RPE 7/10)
4 @ 80% 1RM (RPE 8/10)
8 @ 70% 1RM (RPE 7/10)
6 @ 80% 1RM (RPE 8/10)
4 @ 85% 1RM (RPE 9/10)
WOD:
For time -
40 KB swing (53/35 or 35/20)
30 toes-to-bar, knees-to-elbow, or v-ups
20 burpees or up downs
-2:00 rest-
20 burpees or up downs
30 toes-to-bar, knees-to-elbow, or v-ups
40 KB swing (53/35 or 35/20)
Accessory:
:30/side banded pec stretch + :30/side banded lat stretch + :30/side KB trap stretch + :30 straddle stretch (alternate between left, right, middle) + :30/side couch stretch
Friday, November 15
Warm-up: 8-6-4 bench press + deadlift (start w/ empty barbell + slowly build) + pvc pass through + banded bent over row + thoracic rotation/side from runners lunge
Strength:
In 12:00, superset the following x3 (:60 rest between supersets) -
12-16 alt KB gorilla row (2 @ moderate weight) https://youtube.com/shorts/No94Hoh4i8M?si=4blmw9jWVLYHySYS
3-5 bench press, building to WOD weight
3-5 deadlift, building to WOD weight
Partner WOD:
14 rounds for time (you go, I go) -
7 bench press (185/125 or 125/85 or 85/55)
7 bike calories
7 deadlift (225/155 or 155/105 or 105/75)
Accessory:
3x 12-15/side banded med ball trunk rotation (:60 rest)
https://youtube.com/shorts/1wHFKVJGXWU?si=60GiVcveqq8TBj6_
Saturday, November 16
Warm-up: 5-4-3 overhead squat (empty barbell or pvc) + Turkish sit-up/side (light) + cat cow + side lying banded open book stretch/side + :20 alt shoulder tap from handstand, handstand hold, or feet elevated plank
https://youtube.com/shorts/_2iQhZaUXd0?si=nBALxp2eZFMfj2zv
Strength:
In 14:00, complete 4 rounds (:90 rest between rounds) -
2/side Turkish getup @ moderate weight
:30-:60 handstand work or challenging plank
WOD:
Nancy prep -
15:00 EMOM -
200 meter row, run, or ski
10-15 overhead squat (95/65 or 65/45 or 45/35)
Rest
Accessory:
3x :30 supine hamstring walkout
Monday, November 4 - Saturday, November 9
Monday, November 4
Warm-up: 1:00 easy row, bike, or ski (1x) direclty into 5-4-3 snatch pull + snatch high pull + power snatch + overhead squat (empty barbell) + tempo ring row + wall ball thruster + scorpion stretch/side
Strength:
Every :90 x8 (12:00) -
1.1.1. power or squat snatch, athlete’s choice (:10 rest between singles)
*Start light and build every 2 rounds if able
WOD:
3:00 AMRAP x5, :60 rest between AMRAPs (20:00) -
4 bar muscle-up or 8 pull-up
8 cal row, bike, or ski
12 wall ball (20/14 or 14/10 or 10/6)
*Athlete picks up where they left off each round
Accessory:
3x :30 chest supported 90/90 shoulder rotations w/ light plates if possible (:60 rest between rounds)
https://youtu.be/wJqGzjJylh0?si=Zh7HqtnFRTTRvEYK
Tuesday, November 5
Warm-up: 15:00 AMRAP - 5 barbell bent over row (start light and build to Strength weight) + 8 alt reverse Samson + 10 pvc pass through + 20 easy jump rope
Strength:
15:00 EMOM -
8 barbell bent over row (155/105 or 105/75 or 75/55)
16 weighted ceiling crunch https://youtu.be/pfD2qH-ecAU?si=oNuK8Kw1WXl5vDou
Rest
WOD:
2 rounds for time -
800 meter run (scale to 400)
60 double under or 120 singles
40 alt reverse goblet lunge (53/35 or 40/25 or 30/15)
Accessory:
Accumulate 50-75/side - weighted side bend @ challenging weight
https://youtu.be/ltVi1F5SBkE?si=Zoq_73uhoEU5rgsk
Wednesday, November 6
Warm-up: 2 rounds - 14 banded pull-apart + 12 supine toes-to-rig + 10 alt groiner + 8/side thread the needle w/ thoracic rotation + 6 deadlift (light) + 4 push-up to pike
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
3-5 deadlift, building to WOD weight
10-15/side DB half kneeling woodchopper @ moderate weight https://youtu.be/qyM7NdixJzI?si=ZiTpvQk46-x9_PAP
WOD:
15:00 EMOM for total reps (RPE 8/10 for all movements) -
Max unbroken push-up
Max unbroken toes-to-bar, knees-to-elbow, or v-ups
Max unbroken wall walk
Max unbroken deadlift (225/155 or 155/105 or 105/75)
Rest
*Athlete completes 1 set/minute, then rests in the remaining time
Accessory:
3x 8-10/side 1-arm KB row from Sorenson hold @ moderate weight
https://youtube.com/shorts/BEMfeiCrVso?si=C_pwKAq-d24Qgqke
Thursday, November 7
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 banded glute bridge, :01 pause @ top + 10 alt hamstring scoop + 8 strict press (light) + 6 DB lateral box step over (2 @ light weight)
Strength:
Every :90 x4 (18:00) -
8-10 lateral DB box step over (2 @ moderate weight) https://youtu.be/QHLoAtne3WA?si=Iz2lYI5wtkM1XtzY
10-15 DB hip thrust, :01 pause @ top (50/35 or 40/25) https://youtu.be/LxdfGyNBuRU?si=_5KY8SskQtI2Arsd
3-5 push jerk, building to WOD weight
WOD:
For time -
20 cal bike
20 push jerk (155/105 or 105/75 or 75/45)
20 cal bike
*This is a short work-out so stagger start times if needed for bike space
Accessory:
1-2x :30/position - seated straddle stretch (alt between right, left, middle) + banded pec stretch/side + banded lat stretch/side + couch stretch/side
Friday, November 8
Warm-up: 2 rounds - 4 inch worm w/ push-up + 6 DB squat (front rack) + 8 DB bench press (2 @ light weight) + 10 banded snow angel + 12/side banded row from side plank
WOD:
For quality reps @ steady pace (rest as needed) -
21-18-15-12-9
DB bench press (2 @ 50/35 or 40/25 or 30/15)
Sit-up (weighted and/or GHD if possible)
DB squat (2 @ 50/35 or 40/25 or 30/15)
Tuck-up (weighted if possible)
*Advanced athlete may build to 70/50 for bench press and/ or squat if desired
Accessory:
3x 8-12 ring row, as horizontal as possible (feet elevated for extra challenge)
Saturday, November 9
Warm-up: 1:00 easy row or ski (1x) directly into 5-4-3-2 power clean (start w/ empty barbell and build to Strength weight) + upward to downward dog (:03 pause in each position) + :30 wrist rockers + :30 banded good morning
Strength:
In 12:00, complete the following ladder (:90 rest between sets) -
Power clean
3-3-2-2-1-1
Weight suggestions -
Set 1: 3 @ 115/85 or 95/65 or 65/45
Set 2: 3 @ 135/105 or 115/85 or 85/55
Set 3: 2 @ 155/125 or 135/95 or 95/65
Set 4: 2 @ 175/145 or 145/105 or 105/75
Set 5: 1 @ 195/155 or 155/125 or 135/95
Set 6: 1 @ 215/165 or 165/135 or 145/105
Partner WOD:
For time (you go, I go) -
9-15-21-27-21-15-9
Row or ski cals
Accessory:
Accumulate 20 prone Y raise + 20 prone T raise, :01 in top position
Monday, October 28 - Saturday, November 2
Monday, October 28
Warm-up: 1:00 row, bike, or ski (1x) directly into 5-4-3 power clean + front squat + strict press (start w/ empty barbell) + reverse Samson/side + inch-worm w/ push-up
Strength:
Every :90 x6 (9:00) -
3-3-2-2-1-1
Cluster (start light and slowly build each round if possible)
https://youtu.be/7jGhxOGmdcA?si=Mr28PyLw_vicMtGi
WOD:
20:00 EMOM -
200 meter row or ski
8-10 power snatch (95/65 or 65/45 or 45/35)
12/9 cal bike
8-10 thruster (95/65 or 65/45 or 45/35)
Rest (optional - athlete can choose to complete 5 rnds instead of 4 w/o rest)
Accessory:
2-3x :30-:60 dual KB front rack march @ challenging weight
https://youtu.be/aAbVFCqY4Ac?si=vG2k-k77lLQYJNU2
Tuesday, October 29
Warm-up: 2 rounds - :30 jump rope + :20 HS hold or plank + 6 DB chest supported row (2 @ light weight) + 8 push-up to pike + 10 supine toes-to-rig + 12 alt groiners
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
10-15 DB incline lat pullover (50/35 or 40/25 or 25/10)
8-12 DB incline chest supported row (2 @ same weight as above if possible)
WOD:
Every 3:30 x5 (17:30) -
30 double under or 60 singles
10-15 handstand push-up or any push-up variation
30 double under or 60 singles
10-15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
2-3x max effort chin-over-bar hold, supinated grip (:90 rest between sets)
https://youtu.be/1GzxEueuHMU?si=K-SKx-8ylMEhLHsl
Wednesday, October 30
Warm-up: 8-6-4-2 back squat (start w/ empty barbell and slowly build) + alt Cossack squat + alt thoracic reach from low squat + alt toe touch from plank + cat cow
*Bench press warm-up during 5:00 rest - 8-6-4 bench press + pvc pass through
Strength:
Every :90 x10 (0:00-15:00) -
5-5-3-3-3-1-1-1-1-1
Back squat (start @ 50% 1RM and build by 5-10% each round if possible)
-5:00 rest (15:00-20:00)-
Every :90 x10 (20:00-35:00) -
5-5-3-3-3-1-1-1-1-1
Bench press (start @ 50% 1RM and build by 5-10% each round if possible)
Accessory:
3x 10-15 prone dumbbell hamstring curl @ light/moderate weight
https://youtu.be/QwK97FU9fII?si=TW5kLMb0EhREMX2G
Thursday, October 31
Warm-up: 1:00 row or ski (1x) directly into 2 rounds - 10 alt hamstring scoops + 8 deadlift (light) + 6/side thread the needle w/ thoracic rotation + 8 kip swing or :20 hollow rock + 10 alt scorpion stretch
Strength:
In 12:00, superset x3 (:60 rest between supersets) -
10 v-up
15 tuck crunch
20 sit-up
:30 plank
*For extra challenge, complete each movement weighted
WOD:
For time (20:00 cap) -
1,031 meter row or ski
10 bar muscle-up or 20 pull-up
31 deadlift (135/95 or 95/65)
31 lateral burpees over barbell (scale to up downs)
31 deadlift (135/95 or 95/65)
10 bar muscle-up or 20 pull-up
1,031 meter row or ski
Accessory:
3x :30 prone T lift over (hold light plates if possible)
https://youtu.be/eKFR-pVAK4U?feature=shared
Friday, November 1
Warm-up: 8-6-4-2 power clean and jerk (start w/ empty barbell + slowly build) + banded good morning + DB OH walking lunge/side (light) + banded pull-apart + alt quad stretch
WOD:
30:00 EMOM -
8/side DB overhead walking lunge (53/35 or 40/25 or 30/15)
5-4-3-2-1 power clean and jerk (push or split)
Rest
16 Russian KB swing (70/53 or 53/35 or 35/20)
200 meter run
Rest
*Clean + jerk weight - start @ 50% 1RM and build to heavy single if possible
Accessory:
Tabata banded row from side plank (4 rounds/side)
Saturday, November 2
Warm-up: 2 rounds - :20 HS hold or plank + 8 alt pistol squat to bench + :30 chest opening stretch + 8 dips from bench + :30/side ankle rotations + 8/side thoracic rotation from runners lunge
WOD:
4 rounds for quality reps @ steady pace (:90 rest between rounds) -
18-16-14-12
Alternating pistol squat
Half kneeling DB bicep curl/side (moderate weight)
DB plank pull through (same weight as above)
Dips from rings, dip handles, or bench (cable tricep pulls as alternate option)
*:30-:60 handstand work or hollow rocks after each round
https://youtube.com/shorts/kUq1hNaoV_U?si=MlE3V1_dkMA2L_ki
Accessory:
Accumulate :30-:60 of each movement -
Figure-4 stretch on rig
Lat/trunk stretch on rig https://youtube.com/shorts/RTbCz00XFEM?si=k8ZSzOlhIzWxfKDR
Straddle stretch (alternate right, middle, left) https://youtu.be/QUmGgTY2vic?si=MuCaPZHznJBky6Ww
Monday, October 21 - Saturday, October 26
Monday, October 21
Warm-up: 5-4-3-2-1 deadlift (start light and build to 65% 1RM or moderate weight) + Cossack squat/side + thoracic rotation/side from runners lunge + kip swing + inch worm w/ push-up
Strength:
In 12:00, complete the following (:90 rest between sets) -
8 deadlift @ 65% 1RM (or 5/10 RPE)
6 deadlift @ 70% 1RM (or 6/10 RPE)
4 deadlift @ 70% 1RM (or 7/10 RPE)
2 deadlift @ 75% 1RM (or 8/10 RPE)
Max deadlift reps @ 80% 1RM (or 9/10 RPE)
WOD:
For time -
21-15-9
Toes-to-bar, knees-to-elbow, or v-ups
Hand release push-up
-3:00 rest-
9-15-21
Hand release push-up
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
2-3x - superset the following (:60 rest between supersets) -
30 banded glute bridge + 30 banded alt side step
Tuesday, October 22
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 5/side back rack split stance squat (empty barbell) + 10 bootstrappers + :30/side elevated pigeon stretch + :30 alt upward to downward dog
Strength:
In 12:00, complete 4 rounds/side, building if possible (:90 rest between rounds) -
Back rack split stance squat
10-8-6-4
*Athlete completes 10 reps on the right + 10 reps on the left
https://youtube.com/shorts/ggU01op387w?si=tQfZp0T3E-haOZpe
WOD:
For time -
1,000 meter row or ski
800 meter run
500 meter row or ski
400 meter run
250 meter row or ski
200 meter run
*Scale as needed for your fitness level
Accessory:
Accumulate 30-60/side banded oblique rotation
https://youtu.be/OyJ1qVgkeZ0?si=oz4VT9ORABgC-B34
Wednesday, October 23
Warm-up: 15:00 AMRAP - 3 power clean (start light and build to 85% 1RM) + 5 wall ball thruster + 7/side scorpion stretch + 9 banded good morning + :20 wrist rockers
Strength:
Every 2:00 x6 (12:00) -
2.2 power clean @ 85% 1RM
*Doubles are touch and go; :20 rest between each set of doubles
WOD:
In 18:00 for total power cleans (both movements done within the minute) -
5:00 EMOM -
10 wall ball + max hang power clean (135/95 or 95/65)
-3:00 rest-
4:00 EMOM -
10 wall ball + max hang power clean (115/85 or 85/55)
-3:00 rest-
3:00 EMOM -
10 wall ball + max hang power clean (105/75 or 75/45)
*HPC reps do not need to be unbroken - you can rest then pick your barbell up again
Accessory:
Accumulate 30-45 dips from rings, dip handles, or bench
Thursday, October 24
Warm-up: 1:00 easy bike (1x) directly into 8-6-4 - DB bench press (light) + alt renegade row (light) + alt box step-up + tempo ring row (:03/position) + pvc pass through
Strength:
9:00 EMOM -
8-10 alt renegade row (2 @ moderate weight)
Max unbroken strict pull-up
Rest
WOD:
20:00 total bike cals
*E2MOM, starting @ 0:00, alternate between the following -
15 box jump over or step-over (24/20 in)
15 DB bench press (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x10-15 GHD hip extension, :01 pause @ top
Friday, October 25
Warm-up. 2 rounds - 10 alt hamstring scoops + 8 barbell hip thrust (light) + 6 alt DB snatch (light) + 4 dead stop Russian KB swing (light) +:30/side figure-4 stretch + :30 cat cow
WOD:
In 42:00, complete the following for high quality reps @ steady pace -
In 12:00, superset x3 (:60 rest between supersets) -
15 dead stop Russian KB swing (53/35 or 35/20) https://youtu.be/rTaVcM89vuk?si=_bzFGHE1r9rjAc0-
12 barbell hip thrust, :01 pause @ top (105/75 or 75/55)
9 ring row, as horizontal as possible (feet elevated for extra challenge)
-3:00 rest-
In 12:00, superset x3 (:60 rest between supersets) -
15 DB hammer curl (2 @ 30/20 or 25/15 or 20/10)
12 barbell push press (95/65 or 65/45 or 45/35)
9 strict knees-to-elbow (goal to get knees as close to elbows as possible)
-3:00 rest-
In 12:00, superset x3 (:60 rest between supersets) -
15 weighted hollow rock @ light weight (arms by ears) https://youtu.be/_NgPQzEjHBg?si=svoWGAjWLA_lkSrf
12 alt DB snatch (50/35 or 35/20)
9 seated DB/KB overhead tricep extension @ moderate weight
Accessory:
3-way banded shoulder stretch (:30/position) + couch stretch (:30/side)
Saturday, October 26
Warm-up: 15:00 AMRAP - 10 banded pull-apart + 10 alt thoracic rotation from low squat + 5 kip swing + :30 straddle stretch + :30 banded lat pull-down + :30 jump rope
Partner WOD:
12 rounds (6 each) for time (you go, I go) -
45 double under or 90 singles
12 sit-up (weighted and/or GHD if possible)
5 bar muscle-up or 10 pull-up
Accessory:
5:00-10:00 handstand work
Monday, October 14 - Saturday, October 19
Monday, October 14
Warm-up: 2:00 easy row (1x) directly into 5-4-3 snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + thoracic rotation/side from runners lunge
Strength:
Every :90 x8 (12:00) -
1 power snatch + 1 hang power snatch + 2 overhead squat
Set 1 and 2 - light (RPE 5-6)
Set 3 and 4 - moderately light (RPE 6-7)
Set 5 and 6 - moderate (RPE 7-8)
Set 7 and 8 - moderately heavy (RPE 8-9)
WOD:
In 16:00, complete 4 rounds (3:00 rest between rounds) -
350/300 meter row sprint (RPE 8)
Accessory:
3x10/side DB/KB bird dog row
https://youtube.com/shorts/Xnccgl4FaRI?si=aZ6zyxafxqbmEK75
Tuesday, October 15
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 tempo ring row + 10 banded pull-apart + 8 barbell bent over row (start w/ empty barbell from rack) + 6 DB hang power clean (2 @ light weight) + 4 inch worm w/ push-up
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
8 barbell bent over row @ moderate weight (RPE 6-7) https://youtu.be/mrTXaNht-kw?si=1hWJ1lyzzPFGkf0M
5-10 strict pull-up (weighted if proficient)
WOD:
18:00 AMRAP -
15 HSPU or any push-up variation
12/9 cal bike
15 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
12/9 cal bike
15 sit-up
12/9 cal bike
Accessory:
3x10 cable tricep pulls @ challenging weight while still maintaining form
Wednesdy, October 16
Warm-up: 10-8-6 banded good morning + bench press (start w/ empty barbell) + alt reverse Samson + pvc pass through + banded snow angel + :30 banded glute bridge
WOD:
For time -
1 round -
24 KB swing (53/35 or or 35/20)
24 goblet lunge (53/35 or 35/20)
24 bench press (135/95 or 95/65 or 65/45)
-3:00 rest-
2 rounds -
12 KB swing (same as above)
12 goblet lunge (same as above)
12 bench press (155/105 or or 105/75 or 75/55
-3:00 rest-
3 rounds -
8 KB swing (same as above)
8 goblet lunge (same as above)
8 bench press (175/125 or 125/85 or 85/65)
Accessory:
3x10-15 GHD hip extension, :01 pause @ top
Thursday, October 17
Warm-up: 2 rounds - 5/side thread the needle w/ thoracic rotation + 5 front squat + 5 broad jump + 10 supine toes-to-rig + 10 alt hamstring scoops + 10 alt Cossack squat
Strength:
Every 2:00 x4 (16:00) -
8-6-4-2 front squat w/ :03 @ bottom (start light and build to moderate weight)
:20-:30/side Copenhagen plank
WOD:
EMOM until you can no longer complete all reps within the minute -
5 box jump (24/20 in, stacked red mats, or plate)
5 toes-to-bar, knees-to-elbow, or v-ups
*Add 2 toes-to-bar each minute (box jump reps remain the same)
Accessory:
3x10 cable lat pull-down @ moderate weight
Friday, October 18
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean (empty barbell) + scorpion stretch/side + Turkish sit-up/side + :30 wrist rockers + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
2/side Turkish getup @ moderate weight https://youtu.be/-QEE1Q4iW-w?si=iTiYWPtgMdMVnel4
3-5 hang power clean, building to WOD weight
Partner WOD:
12 rounds for time (you go, I go) -
45 double under or 90 singles
3 hang power clean (175/125 or 125/85 or 85/55)
*Each partner completes 6 rounds
Accessory:
3x10/side half kneeling DB bicep curl @ moderately heavy weight (RPE 7/10)
https://youtu.be/8DUst86gC80?si=yaB04z5awpuv7BtQ
Saturday, October 19
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5 alt upward to downward dog (:03 pause/position) + 5 kip swing + 10 tempo ring row + 10 banded pull-apart + 10 banded good morning
WOD:
10:00 AMRAP -
200 meter row
10 burpees over rower or up downs
-3:00 rest-
10:00 AMRAP -
200 meter run
5 bar muscle-up or 10 pull-up
-3:00 rest-
10:00 AMRAP -
15/12 cal bike (scale to 12/9)
10 back squat (135/95 or 95/65 or 65/45)
Accessory:
5:00-10:00 handstand work