then
3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Oly: Full Clean - 5 x 1 Rep @ 70% - E3M
*Only if you have more than an hour do you add this to your day
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Strength: Back Squat - 8 x 3 Reps @ 70% - EMOM
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Lift / Complex: Ping Pong EMOM for 10 Minutes - as heavy as possible
Odd - 5 TnG Power Cleans
Even - 5 Front Squats (no rack) *first one can be Squat Clean
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WOD: 5 Cycles of, in 1 Min
5 Burpees over Bar + Max Deadlifts - 155/95 L1, 225/155 L2, 315/225 L3
rest 2 Mins between rounds