Bench Press Wendler WK 2
Week 2: use 1RM found in last strength cycle or go by feel
3 reps x 70%
3 reps x 80%
3+ reps x 90%

For time:
Row, 1000m
30 Shoulder-to-Overheads

10 rounds for time of:
15 Bike Calories
10 Toes-to-somethings
10 Box Jumps

STRENGTH SQUAD
Deadlift and Strict Press Max Tests

Deadlift: Wendler WK 2
Week 2: use 1RM found in last strength cycle or go by feel
3 reps x 70%
3 reps x 80%
3+ reps x 90%

Complete as many rounds as possible in 10 mins of:
5 R Single Arm Dumbbell Hang Snatches
5 R Single Arm Dumbbell Front Squats
5 L Single Arm Dumbbell Hang Snatches
5 L Single Arm Dumbbell Front Squats
20 Walking Lunges

For 5 cycles:
AMRAP in 3 mins of:
2 Pull-ups/ 4 Ring Row
2 Power Cleans
30 Double/ 50 Single Unders

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

CORE FINISHER
3 rounds for quality of:
16/16 DB Side Bends
16 Front Plate Raises

Back Squat: Wendler WK 1
Week 1: use 1RM found in last strength cycle or go by feel
5 reps x 65%
5 reps x 75%
5+ reps x 85%

For time:
80 Wall Balls
15 Push Ups
60 Med Ball Thrusters
15 Push Ups
40 Med Ball Front Squats
15 Push Ups

Every 1 min for 30 mins, alternating between:
15-20 Row Calories + max rep Burpees, 2 mins
L Side Plank, 40 secs
15-20 Row Calories + max rep Sit-ups, 2 mins
R Side Plank, 40 secs

STRENGTH SQUAD
Bench Press Wave Load and Squat Wave Load

Bench Press Wendler WK 1
Week 1: use 1RM found in last strength cycle or go by feel
5 reps x 65 %
5 reps x 75 %
5+ reps x 85 %

Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 35/53lb or weight of choice
12 Pull-ups/ ring rows

KB Swing: if able go overhead today.