In 15 minutes find your best possible weight in back squat 10 reps.

Accessory:
Split squat 2x15 reps/ leg, 60 sec rest between the sets.

Hang Power Snatch + 2 x Snatch Push Jerks + Power Snatch ( 2 sec hold on catch )

10 x ( 1+2+1 ) @, build up to 80%

Go every 2:00

Within 15MIN:
6 Close Grip Bench Press

*Build from empty bar
to a heavy and good set of
6 reps. Rest 2min.

*Lift in pairs

10 minutes kipping pull up/ c2b /mu practice

and then:

EMOM 10:
1. 45 s easy erg
2. 4-8 pull up / c2b / mu

Front Squat

3 x 3 x 70% @ Back Squat 1RM

Go Every 3:00

In 10 minutes, hang squat snatch (above knee) 2RM

4 intervals

In a 5:00 window:
For time
15 Thrusters @ 42,5/30kg
10 Toes To Bar
10 Bar Over Burpees
+
Row @ 98-102%FTP20 for the remaining time

Rest 5:00

In a 5:00 window

For time
16 Hang DB Snatch 22,5/15kg. Alternating.
10 Box jump overs 24/20″
8 Pistols, alternating
+
Row @ 98-102%FTP20 for the remaining time

Rest 5:00

4x 8 shoulder press

25 Min EMOM
1. 20-30 secs chin above bar hold
2. 20-30 secs top of dip
3. 30 secs gun hold 1x22.5/15 kg db
4. 40 secs hollow hold
5. Bottom of push up 30 secs hold (just above the floor)

5x8 Romanian Deadlift
5x5 seated box jump