Strenght
Push Press 3+3+(3-7 reps on last set @65-75-85%
rest 2-3 min bwn sets

Back Squat

7 x 7 x 55 - 60%

Send Off 3:00

12min EMOM
even: 12 wallballs 9/6kg
odd: 9 chest to bar pull ups

12min EMOM
even: 12 push ups
odd: 9 deadlifts 100/70kg

Alternate through
1. 10-15 hspu
2. 10-15 goblet Squats 32/24kg
3. 1-3 rope climbs

Clean grip deadlift.
5x10 @70%

Reset at the bottom on each rep. No need to shrug, use overhand grip.
Really important the hips stay low and chest opens, think about pushing through the floor with the feet.

Please use 80-90% of your best deadlift. That will be a good clean deadlift 1RM to work off.

3 SETS
2 high hang squat cleans + 2 split jerk @light weight

3 SETS
2-pos hang squat clean (above,below knee cap) + 1 split jerk
@moderate weight

3 SETS
clean pull + squat clean + split jerk
work to heavy set

Back Squat 10-8-6-4-2

RPE 4

Rest as needed

8min Emom:
1) Row
2) 20 Air Squats
2min Rest.

8min Emom:
1) Bike erg
2) 10-20 Push ups.
Rest 2min.

8min Emom:
1) Ski erg
2) 5-15 Pull-ups

5 sets:

3-5 strict pull up / or 1-3 negative pull up

15min EMOM:
3x Power Clean