For time :

10-9-8-7........1
Double Dumbbell Squat 2x22,5/2x15kg

After Each Round
1 Rope Climb
50m Dumbbell Farmers Carry 2x22,5/2x15kg

( 15 - 20 )

Back Squat

4 x 5 x 90%

Clean Pull

3 x 5 x 95 - 100%

Clean & Jerk

5 x ( 3 + 1 ) 75 - 80%

Sots Press

3 x 5 ( 3 sec pause on OH )

light weight

4 rounds

1:00 Bike
10 Air Squat
5 Strict Pull Ups
3 Strict TTB

Snatch Pull

3 x 5 x 100 - 105 %

Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

2 sets : 12+12 Paused hamstring Curl ( 3 sec )
2 sets : 10 Romanian Deadlift 40%
2 sets : 8 GHD Glute hamstring raises

A,
EMOM 10 Mins ( try to add weight each min, start around 50% of 1rm Cl&jerk)
3 Hang Squat Clean + 1 Jerk

B,
“Jumping DT”

5 rounds for time
12 Deadlift @70/47kg
9 Hang Power Clean
5 Push jerk
50 Double under
1 min REST

Timecap : 18mins