A,
Back Squat cycle 4 Week 2
1x3@70%of training max
1x3@80%
1x3+AMRAP@90%

B,
Deficit Deadlift 5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Off of a 10cm or so box.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
10 rounds for time of:
1 Cluster @84/57kg
2 Ring Muscle-ups
3 Box Jumps @100/75cm
4 Front Rack Barbell Lunges @84/57kg

Goal: Sub 15 min

E,
3 rounds for quality of:
Handstand Hold, 20 secs
15 GHD Plate Muscle Snatches, pick load
10 Banded Behind-the-Neck Press