Weighted pull-up ladder 1, 2, 3, 4, 5 reps

2-4rounds:

20-30s hollow hold
30-45s side planks

1:00 minute Machine of Choice (Easy pace)
:30 Second Wall Sit Hold into :30 Second Glute Bridge Hold
5/5 World’s Greatest Stretch
10 Med-Ball Front Squats + 10 Med-Ball Push Presses, Light Load
5 Barbell Kang Squats @ 45/35lb / 20/15kg

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Remember, to always complete your back squat sets each day before starting your front squats.
Rest as needed between the sets

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Back Squat
1*10 60%
1*8 70%
1*8 75%
1*8 80%
Front Squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%

5 rounds for time
20m DB OH lunge walk (12kg)
20 DB Squat Snatch or Snatch OH Squat
10 burbee
7 push up

4x 2min on/2min off

Alt A and B

A.AMRAP 2
2 Wall walks
8 Toes-to-bar
12 Box jump-overs

B.In a 2min window
15 Calories
15 Thrusters 25kg
+
Max reps of lateral jump over bar in the remaining time

Back squat 5x3 @80-85%

Alternate A1/A2

A1. Bench press – 3 to 4 x 4-5 @ 80-84% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 1:00 before A2

A2. Strict chin-up – 3 to 4 x 4-5 @ 80-84% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 2:00-3:00 before A1

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 Rounds

10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
3/side
Tall kneeling KB halo
Single arm KB hike clean
Single arm KB windmill
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
(Positional breathing drills)*
5-10 Breaths lying on your front
5-10 Breaths hanging from a pull-up bar
5-10 Breaths on a handstand against a wall
5-10 Breaths at bottom of a squat

WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Muscle snatch +ohs w/10.sec pause atg
2+1

B.1) Power snatch
60%×2 65%×2 70%×2 75%×2 70%×2

C.1) Power clean & Power jerk 2+1
60%×1 65%×1 70%×1 75%×1 70%×1

D.1) Back squat
60%×2 70%×2 80%×2 85%×2 90%×2 95%×1(×2)