3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
20 sec ring support hold
5/side xiaopeng backwards
5/side loaded cossack squat
5 natural leg extension
36 sec hollow hold

4x every 5 min:
400m run
8 hurdle hops @ 33"

Hurdle hop w/ 1 step approach x2 @ 35-36.25-36.75-38.25(F)-37.75(1F)

Snatch grip deadlift 5-3-2-4-4-4 @ 85-115-135-135-135-145

Every 2 min:
20 kb walking lunges, 2 w/ 2x20lbs, 3 in place 2/ 2x12kg

6 min EMOM:
2 hurdle hops w/ 1 step approach @ 30-33.5-35-37(F)-35.5(F)-35.5

Snatch deadlift 5-3-1-2-2-2-2-max(4) @ 85-115-135-145-155-165-175-155

7 min AMRAP:
10 power clean @ 95
20 pushups
(3+3)

hurdle hops 3-3-3-3-3 @ 30.5,32,33,33,34" w/2 minutes rest

Then front squats 5-5-5 @ 115-125-135(PR!) w/3 minutes rest

Then kb cleans 3x8/hand @ 16kg w/2 minutes rest

Then 50 situps

10 rounds for time of:
5 hang power clean (85 lbs)
5 hurdle hops (30")
rest 2 minutes
:??, :27, :24, :23, :23, :22, :22, :21, :19, :19

2 rounds of:
35 seconds AMRAP hurdle hop, 30", 3 min rest
10,10

Then 6 rounds of:
6 sumo deadlift high pull @ 75lb
6 kb squat jump @ 16kg
2 pillar shuttle - 20 seconds
2.5 min rest (Rx was 3, I was feeling ambitious)