15:00 clock
75 burpees

In remaining time AMRAP hang clean and jerk 115/75

3 rounds
10/8 cal bike or row
10 passthroughs
10 bird dogs

Barbell warm up
5 Deadlift
5 Hang power clean
5 FRont squat
5 Strict press
5 Push press
5 backsquat

Clean and jerk
EMOM x 10
2 Clean and Jerks
Building in weight for quality

Three sets of:
Bench Press x 8-10
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8
Rest 60 seconds
+
12min amrap
50 DU
20 Alternating Dumbbell Snatches
10/10 singel arm overhead reverse lunge steps

Back squat
1x7
1x10

18/15/12
DB snatch 50/35
Pull ups

Rest 2:00

9/6/3
DB snatch 70/50
Bar muscle ups

*sub 1 pull up/ring row + 1 dip for each bar muscle up rep.

3 rounds
200m row or 500m bike
10 passthroughs
10 DB seated press

Strict press
E2MOM x 5
10 reps @ 50% 1RM
Weight stays the same throughout EMOM

Deadlift 5 RM, then 3x3 @ same weight

30 min amrap

500m assault bike
6 t2b
40m sled push
6 db thruster

Power clean 2-1-1
80%-85%-90%
3 rounds

Three sets of:
Back Squat x 6-8@ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
+
12min amrap
15 ball slams
15 TTB
15 Wall Balls

Focus on tempo and hitting proper depth on your squats. Keep proper form and avoid good mornings.