Back squat 5x3 reps, then max reps @ 70%

– World’s Greatest Stretch x 10 reps each side
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3-4 rounds:
10 Bench press
10 Ring Row
10-20 GHD sit ups
Rest as neesed...

Bent over barbell row (pronated) 4x8 reps

4 rounds for time of DT
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

OTM 10 min

Push up 4 - 8 rep every minute

Bent over row 4x8 reps

40-60 min Bike, Run, Or Row

Deadlift 5x1 rep, then max reps @ 60%

Bench press 5x1 rep, then max reps @ 60%