After Diane, lets bring it back today with some volume! Take the lunges from the ground and try to keep that back foot in place every rep. For pull-ups today work for about :40 seconds then give yourself time to transition back to the lunges. No need to record numbers for these elements.

For conditioning today, we have alternating barbell work, and cardio. Weights are light so lets go for big sets and lots of rounds.

Strength

Alternating EMOM x 10
Front Rack Lunge x 10 (135/95)
Strict Pull-ups :40

Conditioning

AMRAP in 10 minutes

20 Hang Power Cleans (95/65)
100M Run
20 Shoulder to Overhead (95/65)
10 Burpees