Every 3:30 for 3 times
10 front squats @70% of 1rm.

3 rounds of superset
10 deadlifts @40,50,60% of 1rm (1st, 2nd and 3rd round %)
16-24 front rack reverse lunges (use kb's or db's)
rest 2,5 - 3 min bwn sets

6 Deadlift (70/50kg)
5 Hang Power Clean
3 Jerk

Every 3 min for 5 rounds

12 BW sumo deadlifts
12 (6+6) lateral box overs with 2 KB held on the front rack, you choose the weight.

In the KB fron rack, keep your fists together, elbows high and pointing forward. Do not let the kettlebells roll to the back!

EMOM 2 x 5 sets
Hang power clean 3 reps @ 70-75% 1 RM Power clean

Run 800m,
30 Pull-Up,
30 Burpee,
30 Power Clean (70/50kg),
30 Burpee,
30 Pull-Up,
Run 800m

EMOM 2 x 5 sets
Hang snatch 3 reps @ 70-75% 1 RM
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4 rds
6 reps Jerk grip floor press V2
*after each set do 2/1 Rope climbs
rest 1 min

L1: Normal climb
L2: legless

Metcon (watts)

8 Rounds, 2 min row followed by 2 minutes of rest. Goal is to row for max wattage each round.

Score is the lowest avg.watt. from all the rounds.

Every min for 10 minutes
rounds 1-5 = 2 reps @ 65-85% of 1 rm
rounds 6-10 = 1 rep @85% +
Go and find today's heavy 1 rep max for Power Snatch