4 min cardio
15+15 banded lateral side steps
10+10 banded one leg glute bridge
10+10 samson strech with stick
:30 side plank hold (R/L)
:30 hanging from bar
10 ring row
10 wall squats

Then 2 rounds of burgener snatch warm up

2-3 rounds
8-12 hardened ring row
8-12 reverse flyes with 1,25-2,5 kg plates

2 rounds
2:00 cardio
15+15 banded lateral side steps
10+10 banded single leg glute bridge
20 walking lunges
10 inch worm
5 burpee pull ups
10 kip to swings

Every 2 min 15 s, total 7 times @60-70% of 1 rm snatch.
1st - 1 power snatch +6 OHS
2nd - 2 power snatch + 5 OHS
3rd - 3 power snatch + 4 OHS
4th - 4 power snatch + 3 OHS
5th - 5 power snatch + 2 OHS
6th - 6 power snatch + 1 OHS
7th - 7 power snatch

2:00 cardio
30m double kb front rack carrying
30+30m suitcase carrying
10+10 sledgehammering / 10+10 db snatches
10 single arm devils press
10+10 suitcase deadlifts
20+20 russian twists (with only bodyweight, feet off the ground)

15min
1min Erg/Su/Jog
Goblet squat hold 30s (light)
10 barbell kangsquat (goodmorning + squat)
10/10 birddog

5 rnds no rest btw sets
20s Hollow rock
10s rest
20s supermans
10s rest

13min ajan
1min Erg/jog/Du
30m farmers carry dbl db or kb
10/10 single leg Romanian deadlift db or kb
10 banded hip bridges
8/8 single leg hip bridges

EMOM 16
mins 1-4 = 3-position squat clean (high hang, mid thigh, low hang) (4sets@40-60%)
rest 5 min
mins 6-9 = 1 power clean + 3 push jerks (4sets @40-60%)
rest 10 min
mins 11-16 = clean and jerk (squat clean + split jerk) (6sets @ 60-80%)

Every 2,5 min for 10 minutes (4 sets)
4 clean&jerks @60-70%