10x hill sprints (sprint should last 45-60 seconds)
*Rest is walk back down the hill
1) Pause back squat - Work up to a heavy triple and perform 5 sets at that weight.
2) Overhead squat - Work up to a 3 RM.
1) EMOM, for 20 minutes perform:
-Odd minute: 4x power clean (50% 1 RM)
-Even minute: 12x wallball (30#/20#)
*Rest 5 minutes, then:
2) EMOM, for 10 minutes perform:
-1x 25m prowler push (medium weight)
-10x pull ups