Wednesday 9/3/202

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Strength 
Back Squat 3-2-1-3-2-1
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)

WOD
"Steel Pressure"
For Time:
21-15-9
Wall Balls 20#/14#
Box Jumps 24"/20"
Kettlebell Swings 55#/35#
-Rest 2:00-
9-15-21
Kettlebell Swings 55#/35#
Box Jumps 24#/20#
Wall Balls 20#/14#

Post 
3 sets:
8 Tempo Ring Rows (3-second negative)

Monday 6/23/2025

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Strength 
Front Squat 5x3
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)

Accessory 
Box Jumps: Moderate-High Height
5 sets
4 Box Jumps

WOD
"Atlanta Bouncers"
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-