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3 Rounds Plate Rx is 45: 20 Push-ups with feet on Plate (hips and legs not allowed to touch the ground) 100 Feet of Lunge/Lunge/Squat/Squat

20 mins max back squat Freddy Krueger 21-15-9 Kettlebell Swings (2/1.5 pood) Burpees

10:30am weightlifting &open gym

1000 m row 2 min rest 1000 m row Then 10-9-8-7-6-5-4-3-2-1 Front Squat (185/135) Box Jump (30/24)

DeadLifts Emom 10 mins 3 reps 255/155 5 Rounds 21 SDHP (95/65) 21 Ring Dips