Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

5x Box jumps 24 in.
5x Lateral box jumps each side
5x Backwards box jumps
1x Dot drill
50x Wallballs 20/10 lbs.

Power:

5-4-3-2-1 Reps of
Split Jerk

Work Capacity:

3 Rounds
15x SDHP 95/65 lbs.
20x BW rows
25x Double-unders

Then
3 Rounds
7x Deadlift 275/155 lbs.
14x Clapping push-ups
21x Sit-ups