• 2min. Row/Bike/Run

• 2x
  9 Squat
  7 Ring Row
  5 Push up

• 1min. Row/Bike/Run

• 2x
  15 DU's
  6 Wallball
  4 T2B

• Mobility...

Deadlift

3 x 4 x 80% TnG

Deadlift

3 x 4 x 75%, Deadstop

30 min, easy pace

20 Step over box
10 + 10 Banded Triceps Press
10 Double DB hang Clean
Bike 2k
15 GHDSU
10 Paused Hip Extension
10 Strict HSPU

Push Press

4 x 3 x AHAP

SO 2:30

AMRAP 15

8 Power Clean 70/50kg
12 Bar Over Burpees
30/21 Cal Row

Shoulder Press

4 x 4 x 70%
1 x 2 x 80%

SO 2:30

10 minutes

5 Hang power Clean
2 Hang Squat Clean
5 Shoulder Press
2 Push Press
3 Wall Climb
5 Squat Jumps.

Then

0:30 + 0:30 Lats Stretch
0:30 + 0:30 Triceps Stretch
2:00 V-Stretch

5 rounds
6 D-ball to the box over burpee
10 m heavy sled push
10 m seated sled pull (use same weight as pushing)
Rest 2min

Practice your KB skills and moves based off this flow;

Figure 8s
Alt Reverse Lunges
Alt Ballistic Rows
Rotational CrossBody Swing to Clean
Half Kneeling Windmill