For time

Overhead squats (rx 20kg)- 44 reps
DU/SU- 22/44 reps
Sit-ups- 44 reps
DB/KB Hang power clean- 44 reps
DU/SU- 22/44 reps

3 Rounds of:
12 Seated DB Cleans
12 DB Hammer Curls
25 Banded Pull-aparts
*Rest as needed between sets

EMOM 10 mins
1x Han squat clean @ 80-85% of 1RM clean
- focus on speed
- practice pulling phase
- fast elbows

hip mobility 20 minutes

AMRAP 15 min

21 HPC
15 PJ @ 65%
9 bar over burpees

3 Rounds For Quality:
40 GHD Sit-Ups
20 Hip and Back Extensions
Accumulate 1:00 L-Sit

5 x 1000m Row
2min Rest btw sets

Run the rest of the time.
Every 3min, 10 burpees.
Score the distance you ran.

Front squats
Front squats as fast as possible for 50 reps
use your bodyweight. Mark down the time.
The weight should be something what you could
do 25 to 30 reps unbroken.
Rack the bar as many times as you want.
Do not use belt. Use abs.
Use same weight as last week.

Power snatch
5 touch and go reps @75%
5 touch and go reps @77%
5 touch and go reps @80%
No straps.

Box front squat 4x6x50%