3 sets not for time of

8 deficit RDLs from 45# plate w/bar
8   1 arm KB press
8 box jumps   24/20

3 sets each for times of
25/20 cal row
6 deadlift @ 60% or +10# last week
12 HSPU
Rest 3 min  b/t sets

Yellow/red

3 sets each for times of
25/20 cal AD
5 Power clean  TnG - 165/115
5 Box jumps  30/24
Rest 3 min  b/t

For time

30 cal row
15 DB thrusters  50/35
24 cal row
12 DB thrusters
18 cal row
9 DB thrusters

3 sets each of
1 arm DB rows x 8 - heavy
Rest 30s
BSS x 8  35/20
Rest 2 min