Speed skater squat
5x5r/side (scale down as needed)
Every set of 5/5 is followed by 5 Natural leg clenches as recovery/mobility.

Then:
Squat jumps
5x3r 3s. pause at the bottom of the squat
Go every 60s.

Jump as high as possible.

Split Jerk
5 x 2 @70% of 1RM from last week, every 90s.

250m Row
10 Rower over burpee
1 round fat bar DT
@ 25´s/17,5´s kg

TC 3min

AMRAP 20:00
5 burpees
10 push ups
15 box jumps

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Push press
E2MOM x 5
10 reps @ 55% 1 RM
Weight stays the same throughout 5 rounds

For time;
100 DB Walking Lunges total @22,5/15kg
* Every time you break complete 10 Burpees.

Goal: Complete big sets of at least 20 reps at a time.
Time cap = 10:00
Rx+: 27.5kg/20kg + 1-5 Muscle-ups instead of Burpees

Extra:
Hollow Rocks: 4 x 25. Rest 60s.

5 RFT
20 DB snatch 50/35
30 dubs

*10:00 time cap

250m run or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
250m run or row

Backsquat
E2MOM x 2
1 rep @ 92.5%

Rest 2:00

E2MOM x 3
2 reps @ 89%

Bulgarian split squat (same weight as last week)
15 reps per leg
1:00 rest
X3

Warm up:

Turkish get ups
Goblet squats
KB swings

Part A

4 sets

6/6 Bulgarian split squats

Part B

10 min EMOM

odd: Hand to hand swings or single arm swings
even: 6-12 jump squats or lunges

Part C

12 min EMOM

1: 1-5 windmills
2: 1-5 windmills
3: Pike leg lifts
4: SIde plank hip lifts

Find your max in two cleans + one jerk.