Strength: Squats
A) Back Squat 5*5*5EW
B) Back Squat 5*5*90%5RM
C+D) Front Squat 5*5*90% 5RM.
E) Squat Clean+2 Front Squat 5*1+2*90% 1RM Clean

MetCon: 3 Rounds for reps
4min AMRAPs
5 Deadlifts
7 Pull Ups
9 Box Jumps

2min rest between rounds.

A) 16/12kg Swings- J.Pull ups- 60/50cm box jumps step ups permitted
B) 50/35kg- Pull ups by ability- 60/50cm Step ups permitted.
C) 70/45kg-60/50cm
D) 100/55kg-70/60cm
E) 140/70kg- C2B- 70/60cm