Monday Gymnastic/midline
Warm up
3 rounds
10 Scapula pullups
10 Kipping knee raise
5 Deadlifts (empty bar)
5 Good mornings (empty bar)
4 rounds (Alternate rounds)
Rounds 2,4
5 Pull ups/jumping pull ups
5 Overhead squats (empty bar)
Rounds 1,3
5 Toes to bar/hanging knee raises
5 Shoulder to overhead (empty bar)

Take 15-20 min to find a daily heavy overhead squat

4 rounds for time, TC 20-25 min
400m run
15 Pull ups
10 Overhead squats 50/35

L1: Chest to bars, 75/50kg
L3: 40/30kg
L4: Front squats 40/30kg