Warm Up
5 min cardio machine, add speed during 5 min.
perform 10 air squat each min.
then 2 sets of:
30 shoulder taps on push up plank
5+5 squat strech
10 banded good mornings (use green band or "moderate heavy" band)
10 single arm alt hand db squat cleans
5+5 single arm push press
then 2 sets with barbell
3 clean deadlift + 3 hang muscle cleans + 3 front squat+ 3 push jerks

Weightlifting&Strenght (add +2.5-5kg weight to each set, compared to last week)
Emom 5
3 power clean + 3 front squat + 3 push jerks @45-50% of 1rm c&j
rest 1 min
Emom 5
2 power clean + 2 front squat + 2 push jerks @moderate weight @60-65% of 1rm c&j
rest 1 min
Every min for 5 minutes
1 power clean + 1 front squat + 1 push jerk @heavy weight @75-80% of 1rm c&j
rest 1 min
Emom 5
3x 2+2+2 reps @mod weight and 2x3+3+3 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

Strenght
Build to heavy Single of Sumo Deadlift in 10 minutes. rest as needed bwn sets. NO FAILURES, GO BY FEEL.
TIME STARTS 5 MIN AFTER WEIGHTLIFTING PART.

Accessory Work
3-4 sets
Quality set of Butterfly/Kipping c2b or pull ups (dont go over 20 reps on your set, target is something like 8-15 unbroken.)
Quality set of HS WALK (GOAL 7.5-20M) OR 3-4 wall walks
IF YOU ARE BETTER WITH PULL UPS START WITH THE HS WORK AND THEN GO FOR PULL UPS
rest 90-120s bwn sets

Optional Extra
2-3 sets
10-12 bicep curls (scott style and one arm at the ti
10-12 barbell wrist curls @10/15lg barbell
rest 1 min bwn

Cool down
2-3 min light cardio
1+1 min wall pec / bicep strech
1-2 min russian baby streching