Warm up.
3 sets.
5 Cook squats.
https://youtu.be/JHFP56c3kRE

Lunge Matrix/side.
https://youtu.be/NNut70Fiurs

40sec Elevated Bird dog.
https://youtu.be/aIdJ6N6g3YA

Strength. Week 1.
4 sets
8 Alternating Barbell reverse lunge.
Rest 2min b/t sets.
Go heavy as possible.
https://youtu.be/l_5fvXWAC0s

Conditioning.
4 sets.
3min Amrap.
3 Power clean.
https://youtu.be/aiWaW-xT_8I

6 Toes to bar (Kipping Knee to chest. Hanging Knee raises)
https://youtu.be/6dHvTlsMvNY

9 Wall ball.
https://youtu.be/fpUD0mcFp_0

Rest 2min b/t sets.

RX+ 90/60kg. RX 70/47.5kg. S 50/35kg.
Pick a challenging weight for barbell.
Complete toes to bar & wall ball unbroken.