Pistol squats
3x8 alternating

Foam Roll Quads, Glutes, hips, lats
Mobility Band - ankle, hips
Hip clocks
cat cow
elbow sky

Strength day 1 stretch of the month
Couch stretch against bench

5 Rounds with partner;
10 x Reverse Lunges @ 52.5 / 37.5kg
25/20 x Calorie Row

Complete rounds of 9, 7 and 5 reps for time of:
Strict HSPU
135/95 lb Squat Snatch

10min AMRAP
run 400m
12 T2Bs
6 K2Es

Squat Clean 1 RM

5 rounds:
11 x Deadlifts @ 100/70kg
11 x Wallballs @ 10/6kg
11 x Calorie Row
11 x Handstand Pushups

5min AMRAP of:
DB weighted burpees x 3 reps
Alternating DB rows from the plank x 5 reps each arm
DB thrusters x 7 reps

Rest 2min and then repeat...

3 rounds
400m run
10+10 kb snatches 24kg/16kg
10 burpee pullups

Build up to a heavy 3 repetitions. Doesn't need to be a 3RM, just heavy.

After that,
EMOM 10min @ 70% of the heavy 3r.

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Example: Heavy triple = 90kg -> EMOM 90kg * 0,7 = 63 kg

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Post 3 heaviest triples.

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'+ Short metcon