For time

Buy in 40 burpees. Tc 4min

4 rounds
40 sit up
40 squat
40 push up

Buy out 40 burpees

Tc 40 min

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(30)
100 heavy jump rope/jump rope/double unders
200m run
80 air squats
200m run
60 db single arm strict press
200m run
40 kb/db/bb straight leg deadlift
200m run
20 hand release burpees
200m run

Finisher
50 double crunch
1:00 samson

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(20)
WRK 3:00 REST 1:00 x5
10 db/bb hang clean-choose load
10 jing jang
10 v-ups

Finisher
1:00 plank
1:00 hamstring stretch

3 Sets:
12 Glute Ham Raises
30m Walking Lunges

3 x 10 @ 60%

3 x 3 @ 76-80%

4 sets

2 snatch balance @ 68-72% of snatch 1RM
12-15 GHD hip extensions @ RPE 8.5

E1.5MOM x 7
Power clean + hang clean + power jerk
78-82% of power clean 1RM.

25 Cal AB
5 Sandbag Squats @90kg
20 Cal AB
5 Sandbag Squats
15 Cal AB
5 Sandbag Squats
10 Cal AB
5 Sandbag Squats
5 Cal AB
5 Sandbag Squats

Warmup
400m run
10x crab walk
10x monster walk
10x KB behind back hip hinge
10x clam shell
10x single leg hip bridge
10x banded pull aparts
10x banded 2-count high/low face pull

Conditioning: Power Day
3 RFT
-10x Thor hammer strikes per side
-10x tire flips
-10x transverse hammer strikes
-10x OH medball toss
-10x transverse sandbag toss
-10x KB swings 53#
-10x hammer swings each direction
Score: 21:20

Finisher
-5:00 heavy bag tabata

Core
3 rounds
-15x sit-ups
-15x rev hypers
-20x push-ups
-15x back extensions
-10x transverse banded twist per side

Recovery
-2:00 t-spine foam roller
-10x thoracic extensions
-:30 each side glute foam roller
-:30 each side pigeon pose