Lacrosse ball working across the arm pit and "wings" muscles. 3 minutes each side.
Scapulas Mobility w/ Lacrosse ball or gemini. 5 minutes together (if gemini) or 3 minutes each side.
Hamstrings and glutes "massage" with the olympic bar. 3 minutes each side or 5 minutes together.

Rest day!

3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Pec and hips mobility:
Banded over head position
Voodoo floss above the knee

Front squat 1-2-3-4-5-6-7-8-9-10 reps (first sets easy)

A,
Pause Power Clean + Split Jerk 2-2-1-1-1

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

3 sec pause in dip of split jerk

B,
As many reps as possible in 10 mins of:
Burpee Pull Up

C,
4 rounds for quality of:
20 Crossbody Mountain Climbers
Hand Over Hand Sled Pull, pick load, 15m
Jog, 1 min

D,
For quality:
Sled Drag, 40/30kg+ Double Kettlebell Front Rack Hold, 24/16kg, 400 m

Every time you break complete:
15 Air Squats

Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time:
1600/1300m bike erg
20 Overhead squats 40/30kg
10 Strict chin-ups

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Bonus:

4 x 15+15, 1-Arm single dumbbell bench press
3 x 20 Snatch grip bent over row, empty barbell.

Core:

3x
18 V-ups
12 Hanging knee tucks
20 Heels over object taps

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EMOM 10

1) 30s Du's + 15 toes to bar
2) 8 Thrusters + 8 kHSPU
@ 2x 22.5/15kg
- scale the weight if needed to perform full 8 reps
- can be strict HSPU

4 rounds

10-15 each side Seated Shoulder External Rotation
10-15 Seated Band Face Pull
10-15 9090 Overhead Raise
10 - 15 Single Arm Banded Lateral Raise
- rest as needed

40min

200m run
15 Air squat
15 Push-up
15 Sumodeadlift hi-pull
15 Sit-up