Warmup
Row 500M

3 rounds
5r/5l kb single leg deadlift
10x hardstyle kb swing
10x pushup
10x butterfly situp
Hip flexor stretch 30 sec

Strength – 5/3/1 week 1
3×5 Deadlift (65/75/85% 1RM)

Conditioning
12 min AMRAP
6 hanging straight-leg raises
9 hang power cleans (55% 1RM)
12 box jumps