3x
6-8 BB RDL (:04 Eccentric, Squeeze butt and hinge up)
4-6 Nordic Hamstring Curls
3x
2-4-6 Goblet Cyclist Squat (Drop Sets) 12 reps total per set
12/12 Front Leg Bias Suitcase DB Split Squat
3 Sets
9/7 Calorie Row

Oly
Every 1:15x 5 Sets, complete this Positional Complex:
1 Slow Pull Clean Pull
1 Power Clean
1 Low Hang Power Clean (hold bar 2" from floor for 2 sec pause)
Rest 2:30
Every 1:30 x 5 Sets, complete this Intensive Complex:

4 Sets:
A. 16 DB Deadlifts 50/35lbs
B. 12 Box Step Up 50/35lbs (20/16" box) (total)
C. 400m Run
D. 8 Renegade Rows (total)
E. 16 DB Front Squats 50/35lbs
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA

Hot Start Warm Up
3 Sets
:20 Row (:05 to get it rolling, :15 at a non-sustainable pace)
5 Athletic No Push Up Burpees with Quick Vertical Jump
Rest/Walk :60-:90
3 Sets:
1. Filly Press x 6-8
rest 30sec

Strength
4x as a superset E5MOM
5-7 sumo deadlift (barbell) @2121
5-7 “1 1/4” goblet squats (bottoms up) @3111
Sub maximal effort pull ups strict
AMRAP 8:00
1-2-3-4….
Single arm kettlebell swing (each)

2x
:60 aerobic machine 
10 hang muscle clean + press (light bar)
:30 hollow rock hold
Then
2x :60 aerobic machine
8 SL landmine RDL
8 SL landmine bent over row
8 landmine thruster

Oly
Every 1:15x 5 Sets, complete this Positional Complex:
1 Segment Power Clean (2sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee
1 Hang Clean Pull
1 Hang Power Clean
Rest 2:30 (2 rounds)

WOD
4 Sets For Time
A. 8 KB Snatch/arm 53/35lbs
B. 8 Burpee Box Jumps 24/20"
C. 20/16 Cal Row
D. 16 Wall Balls 20/14
E. 16 Single Arm KB Overhead Walking Lunge (8/arm)
rest walk 2mins
Set 1 - ABCDE

Warm up (1-2 rds)
25 Banded Face Pulls
12/12 Hi to Lo 1/2 Kneeling chops (Red Band)
25 Banded Skull Crusher/Tricep Extension
12/12 Lo to Hi 1/2 Kneeling chops