Choose 2-3 lowerbody mobility drills and spend 10-15 mins with them.
OH position / Front rack position / lacrosse ball to trapezius
Choose 2-3 upperbody mobility drills and spend 10-15 mins with them.
quads/hip flexors, hamstrings/calfs and glutes.

STRENGTH

Deadlift 6x4, RPE 4

Rest as needed between sets.

CONDITIONING

15min EMOM:

1) Row/bike/airbike 10-20cal
2) 3-5 Man Makers
3) 5-10 TTB + 5-10 Box Jump

RPE 3, nice little sweat, nothing too hard to start this cycle.

EMOM 16

1 minute : 10 x 8 m sprint
2 minute : 10 push ups + 10 KB Swing 32/24kg

Sprint results is slowest time

Squat snatch

1-1-1-1-1

STRENGTH

Back Squat

9-7-5-3-5-7-9

Rest as needed between sets.

RPE 4 to 4+

For time:

50 burpees
50 air squat
50/35 push ups
50 wallball
50 sit ups
50/35 cal row.
50 box jumps 24/20"
50 KB swing (american) 32/24kg

1min max calories SkiErg

Block deadlift 3-5 x 2 , AHAP

Work on activating the posterior chain, that should be easier when the barbell is elevated at the starting position! Only count the weight where back remains in neutral position. Deadlifts with rounded back do not count as a result!

Overhead Squat w/ band&kettlebell

5-7 sets x 5 repetitions @moderate weight

Working 20 minutes.