STRENGTH

Strength #1

10xEMOM
1) 3 hang power cleans
2) 5 bar dips (weighted if possible)

Every 3mins x5
4 back squats (80%+)
20 gorilla rows

3 sets:
10 Bulgarian split squats each side
40m sled drag

Strength #2

Every 90s x7 (building weight)
1 power snatch
+ 2 low hang squat snatch

Every 3mins x4
6 sumo deadlifts (75%+)
10 seated double dumbell press

3-4 sets:
15 abwheel rollouts
30m suitcase carry each side

Strength #3

For 10mins
15m sled drag
15m sled push
*moderate weight

Every 3mins x5
5 push press (build to heavy)
8 chin ups

3-4 sets:
12 walking farmers lunges
20 hamstring curls
15 single leg calf raise each side