Mobilize, then:
5 inch worms
:45 sec plank
10 kb front squats
10 band pull a parts
A.) 5×5 front squat (% is from last weeks 5RM)
1-2 @85%
3-5 @90%
Rest 2 min between
B.)every 2 for 12
Mid-thigh clean @70-75% from blocks if possible
C. 21-15-9
Cal row
Burpee over rower
C2B pull-ups
*i want you to push on this workout, everyone should be under 12 min (ideally 10), so do regular pull-ups if needed keep moving.