Warm up

800m Run
:60 Wallsit March
:40 Deadhang From Rig
20 Cossack Squats

Strength
Sumo Deadlift
3×12

Go heavier than your 15 last week. first two sets are to build, we are getting in lower reps now so warm up sets can be a little heavier
Workout *100 percent to get your muscles pumped and burning.
10-20-30-20-10
Empty Bar Back Squats
Empty Bar Pendlay Rows Empty Bar Strict Press

Choose a weight that allows athletes to stay moving steadily the entire time and “chase the pump”. Sets do not need to be unbroken, but athletes should push to be as close to UB as possible

Extra

Every 10 Minutes for as long as you want (no more than 3 rounds)

800m Run

20 Cossack Squats (10 each way)
Max Duration Freestanding Handstand Hold in remaining time (4 attempts)
Or max unbroken hspu (3 sets)
or max unbroken DB press (3 sets)