In 15min:
Find your days 1 rep max Bench Press

Strict press
4x 6 (65-70% of 1RM)
Push press
4x4 (70% of 1RM)

21-15-9
DB snatch
Box jump over

1A) HAND STAND 5X30 S
1B) STRICT C2B + NEGATIVE 5X6 + 10 S

On the minute for 4 min
5 power snatch @50% 1RM
1min rest
On the minute for 4 min
4 power snatch @60% 1RM
1min rest
On the minute for 4 min
3 power snatch @70-75% 1RM
1min rest
On the minute for 4 min
2 power snatch @80-85% 1RM
1min rest
On the minute for 4 min
1 power snatch @90-100% 1RM

00:00
21-15-9
pull up
kbs@32/24kg,

10:00
21-15-9
row
kbs @32/24kg

Targets under 5min Time cap 7min

AMRAP 30 mins with Partner

10 Hang Power Cleans @60/42.5kg
10 Bar Facing Burpees
200 Meter Run/Row/Ski
- Goal: One partner completes a full round while their partner rests. Bar loading should be lightish and unbroken.
6+ full rounds

Jerk Balance

5 x 2 x 30-40%

SO 2:00

Back Squat

3 x 3 x 70%
3 x 2 x 80%

SendOff 2:30

strength

Advanced: A:3*3 snatch balance
B:5 sets of 1 halting snatch pull+2 snatch
Novice: A: 5 sets of 1 snatch balance+1 OH squat
B: 3*3 snatch pulls

workout

For quality:
1-2-3-4-5-4-3-2-1 low ring muscle up (eccentric)
50-40-30-20-10-20-30-40-50 Double unders
10-30 sec L-sit hold

Scalings: Novice complete 1 low ring eccentric each round.
Choose double under progression e.g. single doubles/penguin

2 Rounds for time:
30-20-10 Bench Presses @60/42kg
- 3/2 Rope Climbs 4m after each set
Rest 5:00 btw round

Scaled: 50/35kg
Goal: 5:30-6:30 / round