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200 jog, 20 cal row, touch toes stretch, walk out to plank, push-up repeat 5x - pvc mobility

10 min emom 1 sn grip deadlift + 1 snatch - increasing weight

5 rds: 5 oh squat, 10 pull up, 200m run then, 50 cal row,
[135/95, 115/75, 95/65, 75/45]

200m jog
PVC mobility
3rds
5 air squats
5 down dog push ups
5 jump squats

front lunges to rig - hanging scap 10sec
side lunges back - 10 sec hs hold

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

21-15-9 S2OH - 155/105,135/95, 115/75, 95/55
12-9-6 BBJO

3rds:
10 hspu
50 DUs

foam roll - stretch

row or bike for 3 min
front lunges down to rig - scap hang or 10 sec
bear crawl back
3 rds:
5 sumo air squats at a 5sec pace
5 jump squats
5 "elbows in" push ups
Burpee broad jump to rig - 10 hanging lever swings
pvc mobility

200m run
20 wall walks

400m run
40 pull ups / ring rows
40 T2B / K2E

600m run
60 WB shots 20/14, 14/10, 10/8
60 cleans (any way you desire) 135/95, 115/75, 95/65, 75/45

400m run
40 KB swings 53/35, 44/26, 5/18
40 Ball Slam 30/20, 20/10

200m run
20 rope climbs

1. All runs are together
2. All movements are to be split evenly

jog 200 then row 500 at 2drag - 3 rds 5 air squat, 5 squat jump, 5 inch worm push up - alt front lunge to rig, hanging scap hold 10sec -pvc mobility

barbell -3 hang clean 3 front squat, 3 strict press, 3 back squat, 3 oh squat - 3 box step ups - repeat with heavier weight and jump box

week 5 Lurong Challenge - level 1,2,3 - open, masters, masters+