5x3 Jumping Back Squats @ 25-30% of max Back Squat

A) Power clean ladders
3-2-1 for time @70-75-80% 1RM
Rest 2min
3-2-1 for time @75-80-85% 1RM
Rest 2min
3-2-1 for time @80-85-90% 1RM

B) 3 rounds for time (with partner)
50 wall ball 20/14
30 toes to bar
20 burpee box get over 40"

*Share repetitions with partner

5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Hang C&J
5+5 Windmill video
10-20 Banded Good Morning video
5 Vertical Jump

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Snatch Drills video

CONDITIONING
“Tommy Mac”

2 Rounds for time
12 Burpees
12 Thrusters 
12 Burpees
12 Power Snatches 
12 Burpees
12 Push Jerks 
12 Burpees
12 Hang Squat Cleans 
12 Burpees
12 Overhead Squats 

Overall RPE 4

Loadings

Rxd: 52,5/35kg
Masters: 45/32,5kg
Tailored: 40/30

5 rounds, rest as needed:

5sec Banded Core Hold
10 Banded Pull-Aparts

RPE 3

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 3-5 Rower Pike Push-Up video
2) 10-20sec Flutter Kicks video

RPE 3 to 4

Optional Accessory

CONDITIONING

5 rounds for time:

30 DU
20/15cal Row
10 TTB

RPE 3 to 4

Target: unbroken reps.

5min Row/Airbike/Ski…

Then 3 rounds with an empty barbell and last round with eyes closed, except burpees
3-5 Romanian Deadlift (hips high)
3-5 Clean Pull
3-5 (Press + Push Press + Push Jerk + Split Jerk)
3-5 Kangaroo Squat video
3-5 High Hang Squat Clean
3-5 Bar over Burpee

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Thoracic Flow video and/or Hip Flow 2.0 video

Optional Accessory:

STRENGTH

2-3 set, rest as needed

1) 5+5 KB/DB Windmill
2) 10 Plate Sit-Up

RPE 3

STRENGTH

Back Squat

10-8-6-4

RPE 3+ to 4

Descending reps, add loading to each set.