Overhead squat, four sets of threes.

6x3 (70-80%)

15×90s on 90s off
Assault bike

Back Squat
8 x 60kg = 480kg
8 x 80kg = 640kg
5 x 90kg = 450kg
TOTAL = 1570kg
Calf Raise
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
TOTAL = 1548kg
Hamstring Curl(Each Leg)
8 x 15kg = 240kg
8 x 17.5kg = 280kg
8 x 17.5kg = 280kg
TOTAL = 800kg
Cable Standing Hip Adduction(Each Leg)
8 x 7.5 = 120kg
8 x 7.5 = 120kg
8 x 7.5 = 120kg
TOTAL = 360kg
Cable Standing Hip Abduction(Each Leg)
8 x 7.5 = 120kg
8 x 7.5 = 120kg
8 x 7.5 = 120kg
TOTAL = 360kg

TOTAL = 4368kg

Ring complex FQ
5 sets
1. 2 strict ring pullup
2. 2 strict muscleup
3. 2 strict dips(Dips are transitioned from part 2 to dips so you do 2 strict muscleup and finish with 2 dips)
FQ
1. Ring push ups 5x10 BW
2. Hollow rock 0:20s x 5
3. Arch rock 0:20s x5

Find the max deficit HSPU height.

Clean 3 x 1

3 rounds of:

3 min ergo
3 rnds
4 pull-ups
6 parallet push-ups
8 goblet squats 20kg db

3min ergo
left arm 20m db overhead walk
left arm 10 db push press
left arm 20m db farmers walk
left arm 10 db dead lifts
same set rigth arm

GTOH 60kg
10-8-6-4-2
Burbee
20-15-10-10-10

10+10 reps of

Landmine press
Landmine row