Shoulder press 4x8 (increasing weight)
Push Jerk 5x5 (increasing weight)

Lay down on a foam roll on the toracic-lumbar spine height and use an empty olympic bar to stretch the chest muscles and rib cage. Small movement up and down on the roll. Use it for 5 mins.
Lacrosse ball or Gemini work on the scapulas borders using shoulder flexion and back on anatomical position. 2 minutes each side.
Deep squat position, separate your knees with your elbows. 5 sets of 1 minute.
Rubber band around the hips. 3 sets of 2 minutes on each side.

A,
Split Squat 10-10-10-10-10

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

Find a heavy set of 5 L/5 R.
--then--
4x 5 L/5 R within 20% of todays heavy

B,
For time:
Run, 1 mi
10 Back Squats, 75% 1RM
Run, 800 m
30 Box Jumps, 75/60cm
Run, 400 m
50 Toes-to-bars
Run, 200 m

Goal
Sub 25 mins

C,
3 rounds for quality of:
Banded Lateral Walk, L 15m/R 15m
Static Bird Dog Hold, L 20 sec/R 20 sec
10 L/10 R Internal Hip Rotations

Internal Hip Rotations- alternating

Five rounds for time of:
Deadlift x5 (120kg)
Sit-ups x25

Complete as many rounds as possible in 12 minutes of:

Burpees x10
D.U. x25

5 rounds of:
5 Rope Climbing (3m)
15 burpees
20 Air Squat
Note: This workout is not for time. Complete the 3 rounds with the best push up (for burpees), squat tech. for Air Squats and Rope Climbing technique.

For time:
3 rounds for time:
500m Row
K.B. Swings x20
Overhead Walking Lunges x10 (15/20)

21-15-9 reps of:
Deadlift (102kg)
HSPU
For time

Practise hand-stands. Do wall climbings until you can take your foot off the wall and stay for a couple seconds in a hand-stand position.

For time:
Row 500 meters
150 Double-unders
50 Burpees