RestDay!

4 x 200m Fast  
Rest 2:00  
3 x 300m Fast  
Rest 2:00  
2 x 400m Fast  
Rest 2:00  
1 x 800m Fast  

60 Seconds Walk Between All Reps

A,
2 Squat Clean + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(2+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
For time:
21 Double Dumbbell Ground-to-Overheads @20/12,5kg
21 Dumbbell Burpees, 40/25 lbs
100 Double Unders
15 Double Dumbbell Ground-to-Overheads
15 Dumbbell Burpees, 40/25 lbs
100 Double Unders
9 Double Dumbbell Ground-to-Overheads
9 Dumbbell Burpees
100 Double Unders

Goal: sub 17 mins

C,
Every 2 mins for 12 mins do:
Handstand Hold, 15 secs
5 V-ups
5 Weighted Dips, pick load
L-Sit, 10 secs

Push press 4 RM, then 3x4 @ 90%

Build to a Heavy Set of 8

Sumo Deadlift
5-5-3-3-2-2
Every sets AHAP.
SO 2:45

Floor Press: 1RM in 8 sets. Rest 2:00
- Goal: +2.5kg on PR
- optional: 5x5 with 80%effort

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(24)
Complete 4 rounds, rest as needed between rounds(2:00 max)
400m run
8 tempo bw squats
3-2-3-2-(3 seconds down, 2 second hold, 3 seconds up, 2 second hold at the top)

Finisher
50 round the world
1:00 quad stretch

ACCERRORY
ABS (9min)

40s on, 20s off x3
- side plank (40s/side)
- ring plank hold

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40s/puoli kylkilankkupito
40s lankkupito matalissa renkaissa

5 Rounds of
Run 400m
12 Pullups (Table Pullups)
12 Pushups