AM:

8 sets:
200m run @ 85%
-Rest 30s
+
(Rest 5 min)
+
4 sets:
400m run @ 85%
-Rest 1 min
+
(Rest 5 min)
+
2 sets:
800m run @ 85%
-Rest 2 min

PM:
A. Squat clean thruster
Build to a 3RM touch-and-go for today

B. EMOTM 5:
3 touch-and-go squat clean thrusters @ tough-ish weight

C. EMOTM 10:
Squat snatch + Hang squat snatch
*Start moderate and build per set.

D. Back squat
5×5; Across; 30×1 tempo; Rest 2-3 min
*Shoot for tough but sustainable weight.

E. 3 rounds:
100 double-unders
10 overhead squats (175/115)
+
(Rest 5-10 min)
+
15-12-9:
Deadlifts (315/205)
Strict handstand push-ups