Every 2 min for 10 minutes (5 sets)
5 reps @60-80% of 1rm.
Starting at 60% and go up on weight as much as you can, keeping your lift technique in good shape.

In 15 minutes find your overhead squat one rep max

Clean Pull

4 x 3 @ 50 - 60% Of Deadlift

EMOM15

 1. db hang clean and jerk 35/25 lbs
 2. db box over step
 3. rest

chipper for time

60/45 cal row
5 wall climb
40 db snatch 45/35 lbs
3 wall climb
20 pull up
1 wall climb

tc 12 min

4 rounds for quality and minimum rest:

• 1 min max time L-sit/L-hang and every other round max reps hip extensions
• 2 min AMRAP: 8 burpees, 8 kettlebell swings (32/24kg)
• 1 min rest

3x1000m
1:1 rest

AMRAP12

4 t2b
8 db clean 35/25lbs
16 bodyweight walking lunge

6-8 x clean & jerk (1+1)

 - add weight until heavy

Four rounds:

90 seconds work:

• Row 250 m
• AMRAP hang squat clean (50% 1RM clean)

Rest 90 seconds between rounds.