4-5sets:

3 OHS 2s pause

E75s / or E90s

For time:

30 pull up
20 power clean 60/40kg
15 burpee over bar

rest 3min

For time:

30 ttb
20 deadlift @100/70kg
15 burpee over bar

TARGET UNDER 4MIN, TIME CAPS 6MIN / SCALED WEIGHT PC = 50/35kg / DL = 80/55kg

2-3sets:

10 cyclist squat
10-15 GHD hip extension

2-3sets:

10+10 Db seated press
15 snowangel

Snatch grip deadlift

4x3

5s negative / 105-110% of snatch 1rm

EMOM x 10

2 power snatch (2s stop knee level & catch pos.)

65-75% / BE FAST !!!

For time (10 rounds):
10-20-30-40-50-50-40-30-20-10
- Cal Row
- DU
10 T2B
2-4-6-8-10-10-8-6-4-2m HS-walk

2-4sets:

10-20 GHD sit up
10/8 ski calories sprint

rest as needed between sets

Front squat

3x8

2-3+ RIR / E3MOM

E90s x 9

3pos. power snatch 60-70%

(above knee + below knee + floor )