Buy In: run/row. 10 reps: Birddog, Cat/Camel, Fire hydrant, Toes to bar.  2 min: plank, asian squat.  2 squat mobs + pvc/foam rolling.

Complete 5 rounds for time of:

Run 200 meters

5 squat cleans

10 weighted hip bridges

weight on barbell movements is bodyweight

Buy In: Tabata Double Unders, Tabata Hollow Body Hold (hold the hollow body position for 20 seconds rest 10),

Tabata Band Tricep Extensions, Tabata Band Face Pulls.

Bench Press 5 sets of 3

Dips 5 sets of 10 (finish the bench work first- scale up/down as needed)

Buy In:  Run the T-Bones loop.  If you can't run, walk to T-Bones and back (peek at the new park while you're at it).

In 30 minutes complete as many rounds as possible of:

Run 400 meters

7 pullups

30 double unders

Buy In: Row 500. 12 Reps PVC Shoulder Complex, Band Face Pulls, Band Triceps extensions, Toes to Bar, Unloaded barbell curls. 

5 sets of 10 shoulder press (same weight every set- be wise regarding load selection).

then (for weight- this means not for time):

complete 20 Turkish get ups- per side



Buy In: Row 500 meters. Bird dog 5 reps/side using a 3 second hold at full extension.  Bridge 12 reps using a  3 second hold at the top (squeeze!).  Hip hinge 8 reps unloaded, 8 reps loaded (see video below). 12 reps-6/side Static split lunge- rep starts with knee on the floor-move slowly. 3 mobs from Squat mobility poster.

Back Squat 5 sets of 3 reps(heavy 85%)

then:

Speed Deadlifts 5 sets of 3 (light 50%)

copied and pasted from Eric Cressey.com:

I think it’s important to outline what a speed deadlift is. Simply take any variation of the deadlift, and perform it at a lighter percentage: 35-80% of one-rep max (1RM) for sets of 1-5 reps. 

The most important factors, however, are perfect technique and excellent bar speed.

The bar should feel like it is exploding off the floor straight through to lockout.