21-15-9 reps for time
KB deadlift
sit up
wall ball

T.C.: 10'

3rnds for quality
5/5 dead bug
10 hollow body rock
20" plank hold
10 superman

10' EMOM
1: 5-8 pull up/ring row
2: 10-15 banded pull apart

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Back squat, Rest 3:00-4:00 b/t sets

3 @ 80-84% (3 RIR)
6 @ 76-80% (3 RIR)
2 @ 82-86% (2-3 RIR)
4 @ 78-82% (2-3 RIR)
1 @ 86-90% (2 RIR)

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-4 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

2 rounds
8 Empty bar good mornings
8 Empty bar front squats
8 Burpees, step up
+
Build to workout weight for thrusters and power snatches
* Practise few short sets of chest-to-bar pull-ups and bar-facing burpees between weights
+
@ workout weight
200m Run
4 Thrusters
6 Chest-to-bar pull-ups

500m BikeErg
5 Power snatches
5 Bar-facing burpees

21-15-9
Pull-ups
Wall ball
Burpees box jump over
Power clean

E2.30M x 4
6-8 Strict pull up V.1-2 RPE 8-9
8-10 Ring push up/ Deficit push up V.1-2 RPE 8-9

2x2x35
2x2x40
2x2x46
2x49
2x52
1x52

Deadlift

Build up to 90% Sets of Two

Time 20 minutes.