Hot Start Warm Up
4 Rounds
4 Single Arm Devil's Press
:10 Hard On Bike/rower (odd rounds)
:20 Hard On bike/Rower (Even Rounds)
Rest :60
Strength
4 sets

Strength
Front Squat
3 working sets
4-6 Front Squats @2211
:20-:30 Isometric Hamstring Nordic Curl https://www.youtube.com/watch?v=cFAbVJIxrkk
3 Sets
4-6 Deadlifts @3030

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