4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

Snatch pull, 5x3

2 Rounds, AFAP:
75 Banded Pushdowns
50 Barbell Rows (empty bar)

Row

4x500m rest 2:30
4x300m rest 2:00
4x100m rest 1:30

results is rowing/working time

Run
3 x 800m rest 3:00
3 x 400m rest 2:30
3 X 200m rest 2:00
3 x 100m rest 1:30

Push press 5RM +
1x5@95% (5rm)
1x5@90% (5rm)

Leppee

A: Every 90 sec for 9min
1: Nose to wall Handstand hold + foot taps x30sec
2: Hollow hold 30-60sec

B: 16min emom
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 unbroken shoulder press
Minute 3 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 4 – 30-Sec Plank hold on rings