4-5x
8+8 single leg DB/KB deadlift
r30-60s
12 BB sumo good morning
r30-60s
16-20 tuck ups
r30-60s

9'AMRAP
12 KB swing @24/16kg
9 KB squat clean
6 KB push press

unilateral KB front rack hold squat 3x3/3, slow tempo

front squat up to heavy (option B: 3x2 @ rpe 7)

AMRAP 7

1-2-3-4-5...etc

Deadlift 70/50kg
Burpee
Air Squat

One Legged Deadlift

4 x ( 3 + 3 )

SO 2:30

Power SNATCH
1x3 @50%
1x4 @60%
1x2 @70%
1x1 @80%
1x1 @90%
        
Power Clean
1x3 @50%
1x2 @60%
1x2 @70%
1x1 @80%
1x1 @90%

PULL SNATCH
1x3@50%
1x3 @60%
1x3 @70%
1x1 @80%

Front SQUATS
2x5@50%
3x3 @60%
1x3 @70%
1x2 @80%

Warm-up:
Do some warm-up drills, use bands etc, some pull-up and single BMU focusing on technique.

3x5 BMU
- Rest as needed

EMOM 5:
Start with 1 BMU and add 1 BMU every minute.
(Total 15 BMU)

Every minute 1 power snatch + OHS

Front squat
- 6 x 3 @80%

Accessory

2-3 rounds:
8 seal row
10 scull crusher