3 supersets:
8+8 Double DB Front Leg Elevated Split Squats (use a 20kg plate) (AHAP)
12 Banded Prone Hamstring Curls
- Rest 90sec btw sets

SCORE: Split Squat

EMOM 16:
Minute 1: 200m Run
Minute 2: 250/200m Row
Minute 3: 10 Burpees
Minute 4: Rest

EMOM 8:
3 Back Squats @60-65%
- Focusing on speed. Controlled down, explode up.
- Speed reps, so don't stop on top. Continuous movement thru all 3 reps

5 sets:
10 Front Foot Elevated Alternating Front Rack Reverse Lunge Steps (1=1)
- Stand on a 20kg plate and step back
- Rest 2min btw sets

7 sets of 1 Front Squat:
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @80%
Sets 5-7: @85%
- Rest as needed btw sets.

3 sets for time:
400m Run (together)
6 rounds w/ partner, IGYG:
5 Bar Over Burpees
5 Power Cleans 40/30kg
5 Front Squats
5 STOH
5 Clusters
Flow: 400m Run together, then partner A completes full round of burpees and barbell cycling, then switch to partner B. This is to be done 6 rounds (3 each) and this completes 1 set. This whole cycle with running is to be done 3 times total. So its 1200m run, 45 reps of each barbell movement / athlete.

TC 35min

8 x 20sec ON / 10sec OFF
- Wall Sit 90°

7 sets of Clean Doubles
Set 1: @75%
Set 2: @80%
Sets 3-5: @84%
Sets 6-7: @75%
- Rest 2min btw sets
- No TnG

4 rounds:
25 Reverse Hypers
20m Sandbag Bearhug Carry 60/40kg
:30 Reverse Plank
- Rest 2min btw rounds

EMOM 10:
1 Power Clean + 1 Hang Power Clean 60/42kg