Plyos, Pause Squats, Kettlebells

20min mobility
20min plyos
Front squat: 1 at 135lb with 0:20, 0:25, 0:30 pause

Kettlebell conditioning:
0:30 Russian swings 24kg (20)
1:00 rest
0:30 American swings 24kg (15)
1:00 rest
0:30 single arm Russian swings 24kg (right) (18)
1:00 rest
0:30 single arm Russian swings 24kg (left) (18)
1:00 rest
0:30 kettlebell snatch 20kg (right) (15)
1:00 rest
0:30 kettlebell snatch 20kg (left) (15)
1:00 rest
0:30 Russian swings 24kg (20)
0:30 rest
0:30 Russian swings 24kg (15)
0:30 rest
0:30 Russian swings 24kg (15)

Plyos, Lift

2x10 split jumps, 2x10 lateral cone jumps
2x10 broad jumps, 2x10 high box jumps
2x10 single leg high box jumps

Snatch: work up to 65kg
Power clean and jerk: work up to 90kg
Clean pull: 2 at 75, 84, 90kg
Back squat: 2 at 135, 155, 165, 175, 185; 1 at 205lb
Muscle snatch: 5 at 65, 75, 95lb
3x5 glute-ham raises

Plyos, Lift

2x10 box jumps
2x10 calf jumps
2x10 squat jumps
2x10 lateral cone jumps
2x10 side medball throws

Snatch: 3x1 at 65, 95, 135lb
Squat clean: 3 at 135; 2 at 145lb

Squat clean and jerk: 2x1 at 155; 3x1 at 165; 1 at 175, 185lb
Clean pull: 2x3 at 195; 2x2 at 205lb
Front squat: 2 at 135, 155, 165; 2x2 at 175; 2x1 at 185lb

3 rounds: 3 muscle-ups, 5 handstand pushups, 7 ab-wheel roll-outs
3 rounds: 5 L-hang pullups, 7 dips, 9 single-leg hip thrusts per leg
2x1:30 plank

Plyos, Lift

2x10 box jumps
2x10 calf jumps
2x10 squat jumps
2x10 lateral cone jumps
2x10 side medball throws

Hang snatch: 2x2 at 125, 145; 1 at 155lb
Hang snatch (below the knee): 2x2 at 135, 145; 3x1 at 155lb
Hang power clean: 2x2 at 165; 2x1 at 175lb
Power clean and jerk: 3x1 at 175lb
Front squat: 5x2 at 175lb
Pullups at +10lb: 8, 8, 6

Plyos, Lift, Row

2x10 box jumps, 2x10 calf jumps
2x10 squat jumps, 2x10 lateral jumps
2x10 sandbag slams 50lb

Hang snatch: 5x2 at 95lb (below the knee)
Hang clean: 5x3 at 125lb
Squat clean: 5x3 at 145lb
Clean pull: 5x4 at 175lb
Front squat: 5x3 at 145lb
Push jerk: 3x5 at 145lb

10x(0:30 row, 0:30 rest) for 1619m
1km row cooldown in 3:54