Back squat 3×5 at 80%Then 15 min amrap 400 meter run  Max unbroken reps front squat from the floor rx1 135/95 rx2 185/120 ct 225/150

10 min EMOM  Snatch @ 80% on odd minutes  Clean and jerk @80% on even minutes Then EMOM as long as possible 7 thrusters (75/55) 7 pull-ups 7 burpees

Deadlift 1×2@90% 6×3@75% 90 sec between sets Then 3 RNFT 8 strict chin-ups 20 good mornings (green/blue) Or sub 5 glute ham raise 8 pendlay rows AHAP