3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

A: Power snatch + OHS + squat snatch 3x1 @find a challenging weight

B: Clean DL + clean pull + power clean 5x1 @70-75%

C: Power clean + jerk up to heavy

5 RFT
12 deadlifts 155/105
9 hang cleans
6 push press

Bench press 6 RM, then 3x4 @ same weight

A:Power Snatch+ Double squat snatch 3x3 ~@80% of power snatch
B:Double squat clean+ split jerk @80% of squat clean 4x2
C: Clean pull @amrap of squat clean max

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Deadlifts
Build to a heavy 3RM

Then do.......
E2MOM x3
3 reps @ 90-95% of that heavy 3RM

For time :

Run 2400m
200 Double Unders
Row 2000m/1800m

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

A - complete 3 sets of the below:
Goblet Squat x 12 (if no weights try bag of flour/potatoes or heavy household item)
Squat Pulse x 12 (hold at the bottom of squat and slow pulse)
Squat Jump x 12
Hip Bridge x 12 (place same weight as above across hips)

B - complete 3 sets of the below:
Raised Leg Split Squat x 12/leg (use weight as above)
Reverse Lunge w Kick x 12/leg
Split Squat Jumps x 12/leg
Step Up x 12/leg (use sturdy chair or something about knee height)

C - complete 3 sets of the below:
Side lunge w knee drive x 12/side (use weight as above)
Lateral Step Out Squats x 12/side
Lateral Skater Jumps x 12/side

Finisher:
Squat Jump to Split Squat Jump
30sec on/15sec off x 4

Accessory

3-4 Rounds

3+3 Pallof walk (2s hold)

10 Ghd hip extension/ Box ghd

4-6 Hamstring walk