Bodyweight

A. Tabata Push Ups

8 rounds
:20 on/:10 off

This week is for max reps. Use the last three weeks as a gauge for how to work through this. Breaks are ok for this week. Target is as many reps as possible in the 8 rounds.

Squat Strength

B. Paused Front Squat (35X1 – 3 seconds down, 5 seconds in the hole (chest up!), explode out of the hole in solid upright position, 1 second at the top)
3@50%, 3@60%, 2%@70%, 2@75%, 2@80%

If you find yourself with your hips coming up first out of the hole drop your weight

Conditioning

C. For time
50 Wall balls (20, 14)
50 Toes to Bar
50 Wall balls (20/14)

Target is getting through this as quickly as possible. Don’t die out on t2b and don’t get buried on the 2nd set of wall balls. Smart but fast. Push your threshold.