Deadlift 3x #205
Pullups x11
Deadlift 3x #225
Pullups x8
Deadlift 5x #225
Pullups x12
Deadlift 7x #225
Pullups x10
Deadlift 10x #225
Pullups x10

All pullups strict

Then...

Single Leg Box Jumps 3x each leg at 24"
Wheel Rollouts

No time element. Need more weight though

15 Minutes treadmill
60 sec run @ 8.0 pace, L0
60 sec incline @ 3.0 pace, L15

15 minutes stepmill intervals

150 walking lunges

RDL 4x6 superset with banded Good Mornings 15x
Wide Stance Sumo Squat 3x15 superset with 5 pistols, each leg
Pendulum Deadlift 2x15 (each leg) superset with 30 Lunge Jumps
Unilateral Leg Press 3x10 each leg, alternate no rest
Lying Hamstring Curl 50x

10 rounds:
5 burpee pullups
25 BW Squats

Snatch 1-1-1-1-1-1-1

Cash out:
Max Rep Snatches at 60% of your 1RM for 4 Minutes.

1 rep max - 155

Cash out: 20

Run 400 Meters
21-15-9
Back Squat (95/135#)
Push Jerk (95/135#)
GHD Sit up
Run 400 Meters

100m sprint, 3 rounds [10 air squats, 10 sit-ups, 10 push-ups], 100m sprint

Power Clean 3x2 @90%
Partner Up-you go, I go, style
10-1
DBL KB Front Squat 44lbs
HR Push-ups
Heavy Slamball 20lbs
OH Swings 44lbs

Partner: Dustin

20 minutes Snatch Work (got up to 155)

then:

50 Box jumps
40 Pullups
30 Wall balls 20/16
20 Toes to bar
100 Double unders

add 3x12 dips

skipped last set of push-ups

15 min AMRAP

5 full cleans (95)
10 pull ups (purple band)
15 wall balls

4 rounds + 12

Baseline: Pre-SOP and box breathing, then ROM Drills. 30x lunges, 20x KB sumo deadlift high pull , 30x side straddle hops

Run, 1 mile
Row, 2 km
Run, 1 mile

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.