Sprints: 8x~100m

-80% effort, not all out.
-walk back for rest

DB/KB row 3x10 AHAP

1rm in 20min:

Squat Clean + 3 Front Squat + Jerk

You can do as many lifts as necessary under the 20min timecap. Do not exceed the cap.

Back Squat 5x5x60%

*Strength *

Deadlift 2RM

Accessory

Reverse Hypers 3 x 12

3 Rounds, new round every 3rd minute

10-15 Hollow Rocks
10x (V-ups + Knee-hugs)
20sec Hollow Hold

Accessory work:

4 RDS

15-20 reverse hyper, stop to top position. (without weight)
15-20 v-ups
1 min planche

Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

Bench press 5x3@80-90% narrow grip

30 Squat snatches for Time;
60% of 1Rm
Go in two heats if needed.