On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.

3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%

Following our single at 85%, let's make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let's make our attempt.
3RM Back Squat

Alpha

“Escape from Wonderland”
2 Rounds:
150 Double-Unders
50 Thrusters (45/35)
35/25 Calorie Row

Rest 2:00, into...

For Time:
30 DBall Cleans (150/100)

Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions