Warmup
100 flutter kicks-no more than 2 breaks

then
5:00 of
10 pushups
10 squats
5 tuck jumps/swings/cleans with light weight or half height, to build good movement patterns

Strength
Seated snatch grip strict press

Sit on a box or chair about parallel. Put something on the back of your neck, in your snatch grip.

No Equipment/DB/KB
PVC/Broomstick–1:00 on/1:00 off for 5 rounds, with a 3 second lower

Barbell-8 reps with a 3 second lower, every 2:00 for 5 rounds. Load as you can keep that true 😛

Workout

14:00 EMOM
Inspired by the CFNE named workout “”macho man””

No equipment version
6 tuck jumps
6 step ups total
6 stinkbug pushups

If no tuck jumps, start with stepups and then hold a wall-sit until :40 every time

KB/DB
4 russian swings
4 goblet squats
4 push jerks (2+2)

Barbell
3 Power cleans
3 Front Squats
3 Push Jerks

barbell Use 60% of your lightest max, or as close as you can.

If for some reason you can’t finish in the minute, you get :30 to get as far as possible, and then you pick up where you left off.

Extra Work-Strength Bias
All at 3×3 @ 83%
Front Squat
Press
RDL

Do 10 Ring rows or bentover rows after every working set (9 sets total)