Welcome to the best strength and conditioning program in Fredericton. Our gym has produced almost 70 girls who squat over 200 pounds, 5 girls who squat over 275 pounds, and 3 girls who squat over 300 pounds. Our strongest girl squats 353 pounds at a bodyweight of 138 pounds (that’s 2.55 x bodyweight). Most of them had never touched a barbell before entering our gym and all of them maintained high level conditioning programs.
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Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

Squat 5R
20, 25, 30, 35, 40, 44 *PR

AMRAP 7
12 KB swings (blue)
6 ring rows

Score: 6+12

Nice work 6am! :)
No chinups this morning - I decided to save what I had left for 16.3 ;)

Deadlift 5RM to 79

16.3 AMRAP7
10 Snatches 15kg
5 Jumping C2B

29 Reps - The C2B was a weird movement for me; couldn't quite get the hang of it. Slowed me down but on the plus the snatches were super fun @ 15kgs!!

ZPress 20x10; 24x10x3
Squat
90x3, 110x2, 130x2, 150x1, 160x1, 170 / 375x4 **PR** for reps

Pendlay Row
40x10
50x10
60 / 132 x10x3

AMRAP7:
10 power snatch (34kg)
3 bar muscleups
Score: 4 rounds (52)

Squat felt solid. Pumped with the PR
Could not tell you the last time I did a bar muscleup... At least a couple years. Was not very confident and definitely out of practice.

Overall a great session!
Squat 5RM to 79 (PR for reps).
AMRAP in 7:
12 KB swings (purple)
6 ring rows
6 rounds.
Squat 5RM to 40

AMRAP7:
12 KB Swings (yellow)
6 Ring Rows
Score: 5
Squat 441x5x3 and 30 minute jog/walk with the pup. Sinuses still giving me some grief, but tried to get the heart rate up a bit when I got home.
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
3 Rounds: 2 Bar Muscleups + 5 Burpees + 10 Banded Squats + 20 Banded Steps.
Hip Stuff.

Squats 90kg/199# x5 reps x 5 sets.
Stiff Leg Deadlifts 76kg/169# x 10 reps x 3 sets.

Open Workout 16.3
AMRAP7:
10 Power Snatch, 25kg/55#
3 Bar Muscleups
Score: 5 Rounds + 10 Power Snatches (75 reps)
This was fun!

Cooldown:
CrossOver Symmetry.