Ankles & Glutes Series Perform:

3 Rounds of B1) + B2) + B3) + B4)
B1) Calves roll out
Grab a roller and spend about 2-3 minutes per leg rolling out your calves. Create gentle pressure on the spots that are a bit tighter before moving on to the next tight area. Demo Video:

B2) Banded ankle mobilisation
Place a strong (purple or green) band on the bottom of the rack and place the other end of the band around your ankle. Stretch out the band as much as you can, place the front part of your foot onto a 15lbs plate and push your knee forward in 3 different directions with a 2sec pause in the push (forward and slightly inward, forward and forward and slightly outward). 15 reps / ankle
Demo Video:

B3) Pigeon stretch on a box
Place your right leg on the box, keep your back as straight as possible and reach with your left hand over your right knee x10reps, then reach in front of you 10reps, then reach with your right hand to your left side 10reps. Same procedure with the other leg. 10 reps / direction/ 3 directions
Demo Video:

B4) Banded KB Goblet Squats
Double the Band around your knees, place your feet in a stance that you fell a bit of pressure on the band. When squatting, press your knees into the band in order to feel your gluten activate. 10 reps at Tempo: 3110 Demo Video:

Power Clean 4x3

No tng, but dont let go from barbell. Technically good reps.

banded Deadlift 20-15-10-5 reps. Add weight for every set.

10xswing, 10xsquat, 2x10xRDL ja 2x10xsplit squat

4 rounds for time
400 Meyer run/row
12 HSPU

30 for time

5 RFT

10 Cleans @ 65% 1rm
10 Push Jerk @ 65%
10 Pull Up

8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups (rings)
Sit Ups
Push Ups
Air Squats

Count Total reps from all exercises. 323

The Outlaw Way BB Gymnastics:
5 x 1 Power snatches @ 135#
5 x 1 Power Clean and Push Jerks @ 170#
3 x 2 Clean Pulls @ 225#

FCSC
Warm up:
Run 400m
8 Rounds of Tabata Double Unders- 161 reps

Squats:
1-1-1-1 - 315#, 335#, 355#, 365#(PR)
12-9-6 @ 65% - 235#

10 x every 2 min Power snatch + hang snatch