10 min Warm-Up

Then:

Stretch

Then:

2×5 Wall Squat

3×5 Goblet Squat

3×7 Toes to Bar

30 sec rest in between sets

Then:

Barbell Complex

3 sets

6x Deadlift
6x Bent Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat

add weight after ea set if possible

Then:

Back Squat

1×5@50-55% of 1 rm

1×5@60-65%

1×5@70-75%

1 min rest in between sets

Then:
5×2 @80-85%

2-3 min rest in between sets

Then:

8 rds

20 sec hard pace / 10 rest

Row or Air Dyne or SkiErg

1 min rest

KB Swings

1 min rest

Mountain Climbers

Then:

Stretch

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