5/3/1 week 1
set one 65% x 5
Set two 75% x 5 
Set three 85% x 5 at least
 
Monday: Squat
Wod:
3 rounds for time:
Advanced: 20 squats, M135/F85
                     Hand walk 20 yards
Intermediate: 20 squats, M 115/F65
                         15 handstand push ups, piked if necessary
Beginner:20 squats, M95/F45
                   handstand hold as long as possible
 
Finish with front lever, 1 minute work