5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
Then 2 rounds with an empty barbell

5 Clean Pull
5 Clean Grip Muscle Snatch
5 Kangaroo Squat
5 Front Squat
5 High Hang Squat Clean
5 Bar over Burpee

Squat Flow video

For Time, but with good Quality!

200 Lateral Jumps (over something)
80 Good Mornings
60 Pike Ups
50 Burpees
40 steps Lunges
30 Jumping Squats
20 Handrelease Pushups
10 Dips

CONDITIONING
For time:
15-12-9-6-3

Power Clean
Bar over Burpee (lateral)

RPE 4 to 5

Loadings:
Rxd: 60/40kg
Masters: 50/35kg
Tailored: 40/30kg

Warm up
2 rounds
1:30 ergo
25 plate hops
10 gtoh with plate
5+5 single arm db row (tempo 2x2x)
5+5 half kneeling db press (tempo 2x2x)
10 ring row (tempo 2x2x)
:30 plank hold
:30 hanging from bar

21-15-9
T2B
v-ups
sit ups

3 Rounds
8 Dive bomber push-up
16 Elbows to knee crunches
16 Cossac squats

Mobility:
1min/side/exercise
-Back roll in oh position
-Lat roll
-Pec smash
-Rotator smash

10 rounds of 20 sec work / 20 sec rest
odd : double unders
even : russian kb swings

rest 3 minutes

10 rounds of 20 sec work / 20 sec rest
odd : double unders
even : goblet squats

1) strict HSPU 5x3
2) HS 5x36s

WARM-UP

5-10min jog/run. Get some side steps, high knees, heels to bum etc.

10m 4-Step Walk video
10m Broad Jump

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CONDITIONING 

Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

Target: if you did this last week, add 2-4 sprints.

This can be done with a rower or other machine as well. With the same principles.

Or Run 5k for time (RPE 5), if you have not done that yet.

HARDCORE version:

Run 12x500m, 75sec rest between

Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

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COOL DOWN

5min jog with nose breathing only.

4 rounds
300m run
10 push press 50kg/35kg
10 pull ups