Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance
A. Back Squat, build to tough double in 12 min, then drop 20% for 3 x 5 (increase load if it feels good)
B. Squat Clean, 5 x 10 TnG, start moderate/light and focus on speed and efficiency.  Focus on movement quality
+
12 min EMOM
1st- 8 Bench Press @ lighter than last week
2nd- 7 CTB Pull Ups + 7 Toes to Bar
+
3 rounds for time:
Row 500m
20 Steps Double KB Front Rack Walking Lunges, 53#/H

A. 425# Felt heavy this week. 3x5 @ 345

B. 135/155/155/155/155

EMOM - Done

1st - 185#

2nd - Done All unbroken 

3 rounds - Done 12:06