Warm-up:
200m run then 3rds of:
5 Glute Bridge @1115
6 Push-up to Spiderman
8 OHS

Strength:
Back Squat
5@70% 5@80% 3@85% 2@90% 1@100%
This is week 7 of 12. If you feel good, go for a new PR. If you hit it, then readjust your percentages for the next 5 weeks. But, do not try multiple times. You will have a chance again in Week 11.

EMOM x 12
1) Strict Chin-up x 6-8 (add weight)
2) KB/DB Walking Lunges x 12 steps (heavy)
3) DU x 30 (No singles, practice your DU’s)