Health:
A. Back Squat; 5 sets of 4-5 reps @ 31X1
B. 4-5 sets for quality:
Deadlift x 5 reps
KB Snatch or clean x 8-10 reps then Farmer Carry, Overhead Carry or Front Rack Carry x 2 Gym lengths Left
KB Snatch or clean x 8-10 reps then Farmer Carry, Overhead Carry or Front Rack Carry x 2 Gym lengths Right
C. Foam roll or lacrosse ball to calves, thighs, TFL

Fitness:
A. Back Squat, take 2-3 sets to build to a set of 5-6 reps @ 31X1 tempo, then do 1 set of 20 breathing back squats. You shouldn’t need to take too much weight off the bar to do your set of 20 if you are properly following the tempo. If you did this last time, add a conservative amount of weight 5 to 10lbs, if you didn’t, a good place to start these breathing back squats is around 50%-60% of your 1RM.
B. 10, 8, 6, 4, 2 reps for time:
Burpee Shuttle Runs (gym length)
Deadlift (same weight as 20 rep back squats)
DB or KB Snatch (35/25)
C. Foam roll or lacrosse ball to calves, thighs, TFL

Performance:
A. Back Squat, take 2-3 sets to build to a set of 5-6 reps @ 31X1 tempo, then do 1 set of 20 breathing back squats. You shouldn’t need to take too much weight off the bar to do your set of 20 if you are properly following the tempo. If you did this last time, add a conservative amount of weight 5 to 10lbs, if you didn’t, a good place to start these breathing back squats is around 50%-60% of your 1RM.
B. 10, 8, 6, 4, 2 reps for time:
Burpee Shuttle Runs (gym length)
Deadlift (225/155 or same weight as 20 rep back squats)
DB Snatch (50/35)
C. Foam roll or lacross ball to calves, thighs, TFL
Bonus:
3 sets of 10 GHD Situps & 10 Glute Ham Raises.

Powerlifting:
A. Bench Press Build to EDM 5×5 – 80%
B. Klokov Press Heavy triple 4×4 – 88%
C. BB Rows 6×6
D. Dips 5xAMRAP