Squats: 1x15; 1x12; 1x10; 4x8 with slight pause at bottom
Leg press (quad focus)/ Leg extensions - 4x20; 4x15
BB front squat (heel elevated)/ Sissy squat - 4x12 each
Bulgarian split squat (wtd)/ Bulgarian split jump squat (BW) - 3x12 each (do wtd & BW before switching sides)
Step up (top of non working foot flat on ground)/ Calf raises - 3x10 per side/ 3x30

5 mile gravel bike

Warmup

Warm up split jerk

Emom 10x1 split jerk build 135-205

Workout: 6 rounds
50 double under
10 deadlift@185
5 handstand pushup

Core: 2 min plank hold
Stretch

22 Min Swim
3.5 Mile run