Stretching:

Cobra 3:00
Lat Stretch 1:00 + 1:00
Standing forward bend 1:00
Bottom Squat 3:00
The Ballerina 1:00 + 1:00
Pigeon 3:00 + 3:00
Chest on floor 1:00 + 1:00
Frog 2:00
Relax 2:00

1RM max height in deficit strict HSPU.

5 sets
2min ON/1min OFF
8 Thrusters 50/35kg
8 Toes-to-bar
+
max reps Burpee-Box Jump Over in the remaining time

CONDITIONING

3 rounds for time:

9 Thruster 50/35kg
15 C2B
21 GHD Sit-Up

RPE 4-5

Target <10min, unbroken sets.

Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 3-10 Ice-Cream Maker video
2) 10-15 Cuban Press video
3) 6+6 Landmine Deadlift video or Single Leg KB Deadlift video
4) 10+10 Ring Circles video
5) 5+5 DB Single Arm Squat Snatch or Single Arm OHS video

6x
AMRAP of
2min ON/2min OFF
Alternating between A and B

A. 10 Overhead Squats 42.5/30kg
30 Double Unders

B. 10 Thrusters 42,5/30kg
7 Bar Facing Burpees

Couch strech 2min + 2min
Foam Roll quadriceps 2min + 2min

Pigeon stretch 2min + 2min
Lacrosse ball gluteus medius 2min + 2min smash

Pectoralis strech 2min + 2min
Lacrosse ball pectoralis 2min + 2min smash

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min. *

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Set 1 @ 65% 5 reps
Set 2 @ 75% 5 reps
Set 3 @ 85% 5+ reps

12 x Shoulder Press
rest 90s
12 x bent over row
rest 90s

AMRAP 10

10 DB Push Press 2x22,5kg/2x15kg
30 Box Step Ups 24/20"
40 Abmat Sit Ups