Pull:
Find a heavy single sumo block pull

Accessory:
2x amrap sumo deadlift 70%/1RM
3-4×6 weighted pull-up

Pull:
6×3 deadlift

WOD:
2 rounds
15-12-9
Deadlift 120/80kg
Box jump 75/60cm
-5min rest between rounds

Push and pull:
5×5 strict hspu
5×5 strict pull-up

WOD:
3 rounds with partner
400m run
Max plank hold while partner is running

Mobility

WOD:

4 rounds

25 t2b

25m oh walking lunge 22,5/15kg

Deadlift:
Find a heavy single sumo deadlift
*then 3×3

Squat:
5×1 pause front squat

WOD:

1 mile run

*then 15min amrap

2 rope climbs

8 clean & jerks 60/42,5kg

WOD:

3 rounds

100 du

25 thrusters 42,5/30kg

50 abmat sit-ups