Mobilize, then:
:30 side plank each side
10 kick to handstand against wall
:45 sec plank (elbows)
20 kB swings
A.
Every :90 for 9 min (6 sets):
Power Jerk x 2 reps
*build to heavier than last week
B.
Four Sets of:
Pause Deadlift x 10 reps @ 70%
Rest as needed
*Pause 2-3 seconds at the knee and then continue to lockout
C.
As many rounds and reps in 40 minutes:
400 Meter Run
10 Strict Pull-Ups
25/20 cal Assault Bike
30 Air Squats
25/20 cal row