Superset!
4 work sets

Single Arm Dumbbell Row: 4 x 10-12.
Rest 30s.
Split Stance Landmine Press: 4 x 6-8 each.
Rest 30s.

Both movements, slow down, fast up tempo.
- Heavier presses this week

strength

Squat
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
DB step ups
Weighted glute bridge (back on floor, feet raised)

workout

5-8 rounds

5 heavy power clean or 10 heavy KB swings
100m erg/run
90 sec rest

For time:
42-30-18

Thrusters @42,5/30kg (split as you want)
C2B / Pull ups (split as you want)
Synchro bar over burpee

Close Grip Floor Press in Bridge
5 x 3 @ approx 80% of 1RM Floor Press, every 60s-90s for speed.
- A bit heavier than last week.

B) Touch and Go Snatch Deadlift
Build to a 2RM

1-2x400m (-3-5s)
Rest 1:2

2x800m (-8-0s) /2x600m (-6-0)/1x1200m (-4-(+4s)
Rest 1:1

Rest day - what did you do?

For time:
20-15-10-5
Push Press @60/42.5kg
Burpee Pull-ups

Time Cap: 14 mins
Barbell load should allow sets of 7-10 reps unbroken

Extra :
Banded Overhead Triceps: 2:00 x max reps.

In 20min:
Buil up to days heavy 4 rep OHS

EMOM 54 min
1. 3-6 MU/C2B
2. 6 hang cluster 60/40kg
3. 9 bar over burpee
4. 50 DU
5. 20 hollow rocks+ 6crunch
6. 10-20 kHSPU
7. 10 Oh lunges (heavy DB)
8. 10-16 T2B
9. REST