Squat/Bench; 65,75,85%; 5,5,amrap

+

Complete 5 rounds:

10 Strict Pull Ups
10 Ring Dips
10 Tru Push Ups

*Attempt to complete all sets unbroken
*Rest up to 3 minutes between rounds

Post how many rounds unbroken to comments.

Keep rocking on the deload week... just keep it short and light.

Light deadlift work, bands if you have em... just do something different.
HSPU work (on rings preferably)... nothing scheduled... just skill work.
Light pull up work... sets of 10-15 x 3-5 depending on how you feel.

+

Row 2k @ 75% capacity

+

Spend 15 minutes on mobility drills

Sprint work

Sprint Starts
5m x 10
10m x 10
20m x 10
40m x 10

rest 15-25 sec between each sprint
Rest 5 minutes

Shuttle Run
10m x 2
15m x 2 >x3 sets
20m x 2

rest 1 minute between sets
Rest 5 minutes

The Ladders
3/4 speed

10m x 2
20m x 2
40m x 2 >=1 set
80m x 2
100m x 2

rest 2 minutes between sets
Rest 5 minutes

Ins n' Outs
100m sprint x 10
jog back rest

Rest 5 minutes

The Full Monty
100m sprint x 5
no rest, turn and sprint back.


Done.

Squat/Bench; 5,3,amrap; 75,85,95%

+

Perform 2 Squats and Max Rep Push Ups on the minute for 12 minutes.

*Perform Squats @ 65% of 1 RM

Deadlift/Press: 5,3,amrap; 75,85,95%

+

Complete 5 rounds for time:

7 Push Presses 135 lbs
14 Push Ups
21 Double Unders

Squat/Bench 75,85,95%; 5,3,amrap

+

Complete 6 rounds:

1/2 Gasser
Max Rep Strict Pull Ups

*Rest 30 seconds between efforts

Post total pull ups completed to comments.

Squat/Bench 70,80,90%; 3,3,amrap

+

Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1

+

Complete 12 rounds for time:

Sprint 50 yards

Deadlift/Press - 70,80,90%; 3,3,amrap

+

Complete 5 rounds for time:

7 Dumbbell Thrusters 50 lbs
14 Dumbbell Swings 50 lbs

*After finishing dumbbell thrusters drop one dumbbell and swing similar to a kettlebell.

Squat/Bench
70,80,90%
3,3,amrap


+

8 rounds
3 HPC - 155#
6 24" jump touch
sprint 25m/25 d.u.
rest 15 sec


OR

50 Burpee Pull ups for time.