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A1. Back Squat
5RM, -5% x 5, -10% x 5, The first 2 squats are with a 3 second pause. the last 3 are no pause. Go up 5# from last week if possible.
B. WOD Choices:
“Alpha”
AMRAP 12
12 Deadlifts@185/115
9 HR Push-ups
6 Chest to bars

“Bravo”
AMRAP 12
12 deadifts@155/105
9 HR Push-ups
6 Pull-ups

“Charlie”
AMRAP 12
12 Deadlifts@135/95
9 HR Push-ups to a plate
6 Banded pull-ups

“Delta”
AMRAP 12
12 deadlifts@115/80
9 HR Push-ups to a plate
10 ring rows

C. Mid-line(if there’s time)
Side plank R :30 sec
Prone plank :30 sec
Side plank L :30 sec
rest :30 sec x 4