Deload Week

2 Rounds of:
15 Jumping Jacks
10 Alternating Butt Kickers
10 Alternating High Knees
10 Track Swings Front/Back
10 Track Swings Side/Side
:30 Pigeon each side


Circle up and go over the squat: full depth/correct positioning/etc.

Metcon (AMRAP – Reps)
Squat Challenge

With Kettlebell or Dumbbell at 1/3 Body weight:

Max unbroken full depth, full extension goblet squats. No pausing allowed, must reach full extension then drop right back down into next squat.

0-5 Reps: Needs work
5-10 reps: Getting there
10-15: Better
15-20: Good
20-25: Very Good
25+: Great! You pass the test.

Dead 💀 Box 📦 Jerk (Time)
4 Rounds For Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/93)

Scale to 33% of deadlift max. If you are inexperienced, use a kettlebell. FORM before speed.