A)
3x 400m run
1 minute rest between sets

B)
Front squat @ 31×1 TEMPO
4 @ 70%
4 @ 70%
4 @ 70-73%
5 @ 70-73%

C)
EMOM for 10 minutes
odd: 10 strict pull ups (use band to go unbroken)
even: 12 pistols (6ea. leg)

D)
4 rounds for time:
5 power snatches (115/75) snatches must be done unbroken
10 box jumps (30″/24″)
15 wall balls (20/16)