Deadlift on a plate 4x8 reps, then max reps @ 95%

Banded Deadlift 5x5 reps, then max reps @ 90%

21-15-9:
Wallballs
Box Jumps  

200 Meter Farmers Carry

21-15-9:
Wallballs
Box Jumps  

200 Meter Farmers Carry  

21-15-9:
Wallballs
Box Jumps

Box: (24"/20") NO REBOUNDING
Wallball: 9 / 6 kg to 10/9ft.
Dumbbells: 22.5 / 15 kg's

SA Chest Supported Row 3 x 8-10 each. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Zercher Box Squat 5 x 4. Rest 2:00
- build to a heavy 4
- parallel box

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

3 Rounds For Time:
30 Burpees
50 AbMat Sit-Ups
800 Meter Run / 1000m Row

Glute March: 5:00 x max reps. Rest as needed.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Easy Pace and Heavy Weights

12 - 8 Front Squat ( AHAP )
5 High Box Jumps
4:00-5:00 Cardio