5x3 (90%)

Recovery workout 20 minutes

Row/Ski 1000
20 air squat
30 sit ups

4 rounds for consistency:
A. 7 min amrap:
20/15 cal row
12 thrusters 30/20 kg
6 bar over burpees

B. 7 min amrap
250 m run or 20/17 cal bike
10 wall balls 9/6 kg
12 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

For 15 minutes, on the minute, switch movements:

Squat cleans 135 lbs / 95 lbs
Box jumps 24" / 20"

20 EMOM:

1) 5-10 HSPU (deficit)
2) 10m KB/DB Front Rack Walking Lunge, AHAFA

Scale if needed.

4 rounds of

1 leg DL 10 + 10
Bench Press 8
Ring Row 15
TRX-pike 20
GHD back extentions 10
Banded lateral walk 10m + 10m

Rest day

30 min JH

3 rounds of 10 reps

Squat Snatch
1-1-1-1-1-1-1

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35