Hang Squat Clean, five sets of heavy three

Front squat 3x70%, 3x80%, 3x90%

Deadlift – 4 x 8 @ 67.5-75%1RM, rest 4 – 5 minutes between sets

Front squat,

Find your 3 rep max in 10 min

Deadlift: 6, 5, 4, 3, 2, 1 reps

4 rounds for time:
750 m run or 4 min bike
75 cal row
7 HSPU
5 Strict C2B

Rest as needed.

12 Min EMOM

1. 1-3 Strict MU or Eccentric
2. KB L-sit 20-30 secs
3. 30 sec handstand hold

"Modified snatch ladder"

Start with the bar and add weight every minute.

Your result is the heaviest weight lifted.

Deficit DL: 4x3

4x1
(Rest 3-4min between sets)