Warm Up
10 min foam rolling
then 2 rounds
500m row
5 inch worm + push up
10+10 bulgarian split squat / 20 cossack squats
:30 knee tuck hold from pull up bar
then 3 times with empty barbell : burgener clean warm up

Strenght
CrossFit Total 2 training, building to heavy triple on each movement
Squat Clean 3reps @60-65% to start and finish at 80-85%
Bench Press 3reps @60-65% to start and finish at 80-85%
Overhead Squat 3reps @60-65% to start and finish at 80-85%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do 5-7 sets of each movement, always 3 reps. this includes also warm up sets.
example : 3 reps@35/45/55/65/70/75/80% of 1rm.

Accessory Work
2 sets of bulgarian split squat 10-12 reps R/L @2xdb's on front rack hold
rest 30s bwn leges, 2 min after both legs
2 sets of seated strict db press 10-12 reps @2xdb's (other db on
front rack hold when other pressing, rest 2 min bwn set
2 sets of single leg RDL 10-12 reps @2x db's
rest 30s bwn legs, 2 min after both legs
2 sets of 30-40 weighted russian twists @5/10kg + 20 v-ups
rest 2 min bwn sets