I have been doing a bunch of neuro and very short metcons to rehab a branch to the head while mountain biking last weekend. It is going really well and I will start training again this weekend.

This time the key lifts are
kettlebell floor presses (heavy and one side at a time)
Deadlifts
Heavy kossacs and combo windmills
Strict Press from the bottom portion of the Front squat

My left hip, sacrum and shoulder need some rehab so this is a fix it and odd angle/range cycle

SO figure out those movements, the cycle will be 4 weeks