If you take class, do so for the whole cycle. This is what class is doing:
Macho man prog 2.
EMOM 14
3 - 3 - 3
2 x KB's 24/16kg

CORE
2 Rounds
KB Carry farmer 30m / Plank
KB Carry fr. 30m / Side Plank
KB Carry oh 30m / Side Plank
KB Carry gob. 30m / Plank
KB 24/16kg

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If you prefer training outside of class here is the DT progression.

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4X
10S. Hollow Sliders on bench. Can be done on a rower as well
7Front Lever Pull Down Holds
Jumping Lunges
2 HS Wall walk plate to plate

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2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- hang cClean and push jerk

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DT prog 3

5x every 2.30min
30-50 DU's straight in to
5 Deadlift + 3 Hang Power Clean + 1 Jerk@ 50% of jerk
Use same weight as last week.

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NO FAILS
FOCUSE ON CONSISTENSY