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 – deload week
3×5 Deadlift (40/50/60%1RM)

Conditioning
10 minute AMRAP
20M sled pull/tire drag (75%BW)
10x box jump