1) Front squat 3x62,5%, 3x 72,5%, 3+ 80%
2) goblet squat 3x20

On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

For Time:
21-15-9
SDLHP 42/30
Lateral Bar Burpee
Hang Power Clean 42/30

In 18 min:
18-15-12-9-6-3
Hang Power Clean 60/40 (RX+ 70/45)
TTB
then AMRAP
3 Power Clean
3 Burpee
Add 3 Rep each Round.

2+2 min wall pec strech (R/L)
2+2 min leg across body strech
2 min prayer pose

Build Heavy set of 3

PK
40 min:
1200m jog
4 Rounds:
3 Pull up
6 push up
9 Kb swing
12 sit up
1000/900m row

Rpe 3

2:00 light cardio
1:00 deep squat hold, move weight ankle to ankle
1:00 prayer pose strech (R/L)
1:00 cobra to downward dog

6 Rounds:
:20 Seconds Single Arm Strict Press (Left)
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Single Arm Strict Press (Right)
:10 Seconds Rest
:20 Seconds Push-ups
:10 Seconds Rest

5 rounds
40-60 double unders
12-15 deadlifts @50%
12-25 push ups (unbroken set)
12/15 calories of machine
rest 3 min bwn