workout:
emom for 10 minutes
3x sumo deadlift @ 70% 1-rm deadlift
in remainder of minute perform max push up
focus on speed off the ground
then:
100 straight leg sit up for time
then:
3x max plank hold
rest as needed between sets

workout:
4x :20/:10 row
then:
3x
10 goodmorning
:60 squat hold
10 mountain climbers
then:
front squat 2-2-2-2-2
then:
21-15-9
thurster 95/65
lateral burpee over bar
post load and time

workout:
600m run
3x
10m elbow to instep
10m frog leap
10 passthrough
5 wall squat
then:
5 rft
10 wallball
10 db squat clean 35/25
10 ring dip
post time

workout:
jerk 2-2-2-2-2
then:
4 rft
25 walking lunges / leg
25 double under
post load and time

workout:
3x
10m elbow to instep
10 ring row
10 light kb swing
3 x 10
passthrough
goodmorning
sit up
then:
3 rft
100m farmer carry @ heavy
15 burpee
15 chin up
15 power clean 150/105#
post time