Deadlift 1×2 @95% 5×3 @ 80%, 120 seconds per round deadlift 10 min AMRAP  1 set of  – 3 second hold off floor  – 3 second hold below knee – 3 second hold at

Back squat 3×5 @ 80% Lunge 400M

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 

Hit a heavy clean and jerk Then 12 min Emom  5 cleans 225/155 7 strict ties to bar  40 second plank hold  10 box jumps 30/24  You have one minute to complete the reps

Front squat, hit a heavy single Then 2×5 at 80% of heavy single, Then “Light Fran” 45/35 21/15/9 Thrusters and pull-ups.