100yd run
arm and leg swings
8 x 10sec bike sprints
5 mins ofbarbell quad smash
and calf smash

1 min each side banded ankle mobility

Weightlifting

2 position hang with split jerk (3 building 10 min EMOM)

perform high hang + from mid shin + split jerk

Metcon (Time)

4 rounds
100yd sprint
30 kb swings
100yd sprint
30 kb sumo stance high pulls *do not pass kb below knee
100yd sprint