Warm up.
3 sets.
10/side Quadruped hip extensions.

5 Barbell Kang squats.

60sec Contralateral Deadbug

Strength. Week 7 (Deload)
Front squats
3-5 sets 3 reps @ 65-75% Speed focus.
Rest 2 30min b/t sets.

Conditioning.
8min Amrap.
8 Sumo deadlift high pull.

8 Thrusters.

8 Pull up (Jumping pull up or Ring row).

RX+ 52.5/35kg. RX 42.5/30kg. Sc 35/25kg.