Back Squat 5x5 @ 70%

L3:
3 Rounds:
5 Strict HSPU's
10 T2B
Rest 1 Minute
50 Push-ups
*25 Double unders everytime push-ups are broken

L2:
3 Rounds:
5 Strict Press (95/50)
10 K2E
Rest 1 Minute
40 Push-ups
*15 Double unders everytime push-ups are broken

L1:
3 Rounds:
5 Strict Press (75/33)
10 V-ups
Rest 1 Minute
30 Push-ups
*25 Single unders everytime push-ups are broken

L3:
EMOM 5:
5 Cal Bike
5 Burpees
Rest 2 minutes
EMOM 5:
3 Bar Muscle-ups
15 Squats
Rest 2 minutes
EMOM 5:
5 Power Cleans (135/95)
10 Box Jumps
Rest 2 minutes
200m Farmer Carry (70/53)

L2:
EMOM 5:
4 Cal Bike
5 Burpees
Rest 2 minutes
EMOM 5:
5 Pull-ups
15 Squats
Rest 2 minutes
EMOM 5:
5 Power Cleans (115/80)
10 Box Jumps
Rest 2 minutes
200m Farmer Carry (53/35)

L1:
EMOM 5:
3 Cal Bike
5 Burpees
Rest 2 minutes
EMOM 5:
5 Ring Rows
10 Squats
Rest 2 minutes
EMOM 5:
5 Power Cleans (95/65)
10 Box Jumps
Rest 2 minutes
200m Farmer Carry (35/26)

20 Minutes for a 1rm Strict Press

L3:
21-15-9
Barbell Curls
Standing Tricep Extension (35/20)

L2:
21-15-9
Barbell Curls
Standing Tricep Extension (25/15)

L1:
21-15-9
Barbell Curls
Standing Tricep Extension (20/10)

Strict or weighted pull-ups
6-6-6-6-6

20 Bench Press
:45 Rest
16 Bench Press
:45 Rest
12 Bench Press
:45 Rest
8 Bench Press
:45 Rest
4 Bench Press
Rest 2 minutes
20 Front Squats
:45 Rest
16 Front Squats
:45 Rest
12 Front Squats
:45 Rest
8 Front Squats
:45 Rest
4 Front Squats

L3: 115/80
L2: 95/65
L1: 65/45

L2 & L3:
6 Minutes to find a 1rm Snatch
rest 2 minutes
3 Rounds:
30x Wallballs (20/14)
500m Row
Rest 2 minutes
800m Run

L1:
6 Minutes to find a 1rm Hang Snatch
Rest 2 minutes
3 Rounds:
20x Wallballs (14/10)
500m Row
Rest 2 minutes
400m Run

L3:
4 Rounds:
400m Run
15 Goblet Squats (70/53)
15 C2B

L2:
4 Rounds:
400m Run
15 Goblet Squats (53/35)
15 Pull-ups

L1:
3 Rounds:
400m Run
15 Goblet Squats (35/26)
15 Ring Rows

L3:
15-10-5
Power Clean (135/95)
OB Burpees
Cal Row
Rest :90
12-8-4
Power Clean (165/110)
OB Burpees
Cal Bike
Rest :90
9-6-3
Power Clean (185/125)
OB Burpees
Cal Row

L2:
15-10-5
Power Clean (115/80)
OB Burpees
Cal Row
Rest :90
12-8-4
Power Clean (135/95)
OB Burpees
Cal Bike
Rest :90
9-6-3
Power Clean (155/105)
OB Burpees
Cal Row

L1:
15-10-5
Hang Power Clean (75/45)
OB Burpees
Cal Row
Rest :90
12-8-4
Hang Power Clean (95/65)
OB Burpees
Cal Bike
Rest :90
9-6-3
Hang Power Clean (115/80)
OB Burpees
Cal Row

Deadlift Heavy Double

L3:
EMOM 5:
2 Wall walks
8 Front Rack Lunges (4 per) (135/95)

L2:
EMOM 5:
1 Wall walk
8 Front Rack Lunges (4 per) (115/80)

L1:
EMOM 5:
5 Push-ups
8 Front Rack Lunges (4 per) (65/45)

L3:
"Air Force"
20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

*4 Burpees at the top of each minute

L2:

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

*3 Burpees at the top of each minute

L1:

20 Thrusters (75/45 lbs)

20 Sumo Deadlift High-Pulls (75/45 lbs)

20 Push Jerks (75/45 lbs)

20 Overhead Squats (75/45 lbs)

20 Front Squats (75/45 lbs)

*2 Burpees at the top of each minute

Strict or weighted pull-ups
8-8-8-8

L2 & L3:
18-15-12-9-6
Barbell Curls
Hollow Rocks

L1:
15-12-9-6
Barbell Curls
Hollow Rocks