2-3 rounds
60-80m farmers walking
10+10 half kneeling 1 arm DB press
10-15 hardened ring row
rest 2-3 min and repeat
3rd round might go a bit over 1h class. Sometimes it goes.

6-8 strict L-pull ups / strict c2b / strict pull up
Perform set every 2 min for 10 minutes (5sets)

Snacth + clean & jerk technique:

3-5 x Snatch below the knee + halting snatch 60-70 %

Then

3 x Hang clean + clean + 2 x split jerk, 60 - 70 %

Then build to 1 heavy clean + 2 x split jerk set.

5-7x2 split jerk from rack, go as heavy as your technique allows.

The lighter the weight is towards your BW, the more sets you can do.

2 rounds for max reps:

1 min max reps KB alternate single arm overhead squats (24/16kg)
1 min rest
1 min max reps KB over burpees
1 min rest
1 min max reps KB lateral box over steps (1x24/16kg)
1 min rest
1 min max cal assaulbike
1 min rest

2 rounds
20m Double KB OH walking + 20m Front rack walking
rest 15-30sec
40-60m Plate carrying on "bear hug" hold, (M:40-75kg and women 30-50kg
rest 2-3 min and repeat.

Power Clean,
Push Jerk,
Clean & Jerk
10/8/6.

3 x 2 x push press + 4 x splitjerk, AHAP

You can clean the barbell from the floor

3 x 5 double halting power clean:

Halt below the knee and at the receiving position: Train for effective positions.

To add challenge, you can aim to halt at receiving position at 90 degree knee ankle.

Receiving position is the position depicted on the right:
https://journal.crossfit.com/article/the-hang-power-clean-journal

Back Squat

2@85-90%
4@80-85%
6@75-80%
8@70-75%
2x10@60-70%

SO 2:30