Deadlift 6 RM, then 3x4 @ same weight

A: Back squat amrap @90%
B: Leg press 3x10

For time:

10 push press
20 dumbbel squat
30 cal bike/row/ski

10 front rack lunge
20 toes to bar
30 cal bike/row/ski

10 clean
20 hand release push-up
30 cal bike/row/ski

10 thruster
20 sit-up
30 cal bike/row/ski

rx weights 50/32.5kg and 25/16kg

Every minute for 15 minutes alternating between moves 1,2,3.

1. 9 toes to bar
2. 6 chest to bar
3. 3 hand stand push-up

15 min time to do 3-reps sets as many you can do.
Add weight every sets, but keep good technique.

15 min as many 6-rep sets you can do.
Start xx kg and add 5-10 kg every set.

Push press 4x1/ rest as needed
Go heavy!

Glute Hip Thrust - BW 3 x 12-15. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Amrap 18
10 lateral burpees over dumbell
10 dumbell box step up 60cm
10-20-30-40......
Single dumbell hang clean and jerk 24kg

5 rounds for time
15 ctb
12 cal bike erg
9 thrusters 52.5kg