Monday

3x20 Backsquat  (you know how this works)

15-12-9-6-3
CTB pull ups
135/85 Clean and jerk
Push ups

Tuesday

6k run or 6k row

Wednesday

6sets 4 reps
Cleans 85-90%

Buy in and out with 100 double unders or 300 regular

5 rnds
150/95 Deadlift x10
150/95 Frontsquat x10
10 HS push ups

Friday

10-9-8-7-6-5-4-3-2-1
Deadlift start at 65% this is not a max test go hard and push hard

4 rnds
400 run
50 squats

Saturday

10 Rnds
12 burpees
12 pull ups