workout:
4 minute row :30/:30
3 x
3 wall walk
15 squat
10 tuck jump
then:
10 minute mobility: prioritize shoulder and hips
then:
21-15-19
pull up
box jump
30 double under
post time

Workout:
10 x 2 back squat @55%
Rest :60 between sets
Then:
5 sets max rep push up
Rest :60 between sets
Then
5 minutes hollow rock
Post total reps

Workout:
Barbell complex
Then:
5 x 3 x 1x power snatch + 1x snatch + 3x oh squat
Then:
7 rft
7 db snatch 55/35
7 ring dip
Post loads and time

workout:
4 minute jump rope
3 x 10
passthrough
goodmorning
squat
sit up
then:
5 rft
20 kb swing 53/35
20 wall ball 20/14
50m pinch grip carry  35/25
50m run
post time

workout:
clean and jerk 1-rm
then:
8 x 50m sprint
rest is walk back–take your time
post load