A. Back squat:

1x 5 @ 70%

1x 5 @ 80%

1x 2 @ 85%

1x 3 @ 90%

1x 1 @ 100%

 

B. Front squat:

1x 5 @ 65%

1x 4 @ 75%

1x 4 @ 80%

1x 4 @ 85%

 

 

 All Levels

 

C. 5 RFT: 

 

10 DL's 135/95

8 Pull-ups

6 Ring dips

 

 Advanced Class

 

C. 5 RFT:

 

5 Pull-ups

3 C2B's

1 Bar MU

5 DL's 135/95 lbs

3 Power cleans

1 Snatch