Strength:

Build up tp heavy 50m sled drag in 15mins

Workout:

P1: 100m sled drag (pace setter)
P2: Row
P3: paralette push ups
P4: 100m farmers carry
P5: Sandbag to shoulder
P6: Step ups

2 rounds

Banded deadlift 6x4 reps

A,
Every 2 mins for 10 mins do:
15/13 Bike Calories
3 Rope Climbs

Goal is to finish each round in a similar time. Pace it from the start and try to keep it there. Rest the remainder of the 2 min window

B,
For quality:
20-18-16-14 reps of:
Banded Air Squat
10-9-8-7 reps of:
Banded Push-up

Shoulder press 3 RM, then 3x3 @ same weight

Cool down
2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

Leukoja 5x5

2-3 min light cardio
1+1 min glute smash with roller
1+1 pigeon pose strech R/L
:30 achilles/calf strech R/L

Heavy Squat Snatch Single in 7 minute.