Hello Fran
Front Squat, find a new 3RM
Supine Ring Rows 3 x failure (athletes that have unassisted dead hang chin-ups/pull-ups can work kipping pull-up form/learn to kip if they need it instead of ring rows)
Then
“Fran”
21-15-9 reps of:
95/65 pound thrusters
Pull-ups
Handstand skill work (advanced athletes can work handstand push-ups)
Bench press 3 x 5
then
3 rounds for time of:
10 broad jumps (for maximum distance for each jump)
15 toes to bar (scale to knees to chest, knees to 0 degrees or sit-ups)
20 push-ups
Power Clean, build to a 1RM
Pull-ups 3 x failure
then
5 rounds for time of:
5 deadlifts (65% of last 5rm)
10 burpees over the bar
Back Squat 3×5
Push Press 3RM
Then
With a partner each will complete 8 rounds of:
100m sprint/row
8 Plyo Push-ups
8 Box Jumps
One person will complete a round while the partner rests. Continue until each person has completed 8 rounds. Plyo push-ups will start with hands on ground between 2 45 pound bumpers and end with hands on bumpers.
Skill work/Mobility work, athletes choice. Spend an extra 10-15 minutes working on a skill you have been having trouble with or work with your coach on a mobility issue you may have.
Front Squat 5×3
Then
4 rounds for time of:
20 walking lunges
200m sprint
1x bear crawl down and back keeping hands and feet on a line.