T2B,
Warm up : calssisc gym
2x10 pull up 2x10 push up
Core- to floor
Hang arc hang hollow
hang arch/hollow
T2B to floor with SMR
to ring tuck t2b
to bar tuck t2b
to ring t2b
to bar t2b

Workout: 3-5 rounds
1 rope climb
10 push up
10 V sit
10 lunges

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
With barbell 2 rounds (1st power / 2nd squat)
3 hang clean + 3 cleans + 3 jerk
rest 1 min bwn rounds
THEN 1 SET WITH WOD WEIGHTS
7 hang power cleans
4 bar facing burpees
7 front squats
4 bar facing burpees
7 STOH

Back rack lunges 4x12
Legless rope climb 6x1

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(20)
On the 5:00 x4
400m run
20 db hang to overhead
20 heavy jump rope/jump rope/double unders

Finisher
50 cross crunch
1:00 hamstring stretch

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(25)
WRK 3:00 REST :45 ×6
4 upright rows/ring rows/strict pull ups
8 jing jang(5 yard suicide)
16 sit ups
32 jump rope/hvy jump rope

Finisher
50 round the world
1:00 samson stretch

Deadlift 5 reps daily max
One arm db row 4x10/10