A. Front squat
Build to a moderate set of 5 @ 20×1 tempo in 12 minutes

B. EMOTM 10:
Clean deadlift + Clean pull + Clean high pull + Clean panda pull
*Reset between reps.

C. Snatch grip RDL
5×5; 40×0 tempo; Rest 90s

D. Accumulate the following, switching as necessary:
90s L-sit hanging from pull-up bar with consistent fractioning
50 glute-ham raises @ 40×0 tempo

E. 5 sets @ 95%:
100m sprint
-Rest 90s
+
(Rest 5-10 min)
+
5 sets @ 95%:
100m sprint
-Rest 90s