Week of 10/6

10/6 Day 13 *Strict Banded PU 5x5 (Slow, Controlled Negative, Normal) (Negative Holds on last Rep) *Push Press 6x3 80% *Back Squat  95% x1 60% x8 1x8 +5lbs 1x8 +10lbs 1x8 +15lbs *3 Rounds Row 500m 15 Thrusters #55/75 10 Slamballs 5 Burpees

10/9 Day 14 *Kipping practice (10 min) *Power Clean Work up to a heavy single. -5% x1 -10% x1 *EMOM 10 Min. Even- 5 FS 70% Odd- 20 DU, 40 SU. Rest 1 Min. *EMOM 10 Min.  Even- 7 BJ Overs Odd- 10 WallBalls

10/11 Day 15 *Strict Banded PU 5x5 (Slow, Controlled Negative, Wide) (Negative Holds on last Rep) *Total of 20 Kipping Pull-Ups (Skill and Strength, NFT) *Clean Deadlift + Power Clean 6x2 80% *Back Squat 97.5% x1 65% x6 1x6 +5lbs 1x6 +10lbs 1x6 +15% *Battle Ropes.