STRENGTH:
Back Squat 5X5 @ 70% of 1RM
Then
Squat Straight Weight Top Set: 1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with a weight around 50% of your max. When you come to a week where you fail, reload for the next lower body workout (1 week later, minimum). Then restart the cycle with your new 50%, Or start a new cycle with Front Squat or Overhead Squat.
RXD
AMRAP 6min
8 Burpee Plate Jump
8 KB SDHP (24/16kg)
Rest 3min
AMRAP 6min
8 Burpee Plate Jump
8 KB Power Clean (24/16kg)
FITNESS
AMRAP 6min
8 Burpee Plate Jump
8 KB SDHP
Rest 3min
AMRAP 6min
8 Burpee Plate Jump
8 KB Russian Swing