5rounds:
14 Wallball,
7 Pull-Up

7 min AMRAP:

• 7 x shoulder to overhead (50% of 1RM push jerk)
• 2 x muscle-up
• 7 x burpee

50 x band pull-apart

Five sets of Power Clean + Front Squat + Squat Clean + Split Jerk combo

7 min AMRAP:

• 1 x squat snatch (50-60% 1RM)
• 1 x box jump (75/60cm)
• 2 x squat snatch
• 2 x box jump
• 3, 3
• 4, 4
• ...

5x3 Power Clean to Push Press

• Build up to 3RM

6 Rounds, EMOM:

1: 10 Close grip bench press
2: 16 DB hang clean and jerk
3: 15 American KBS
4: Rest

*Choose moderate weight for the movements. Goal is to go unbroken.

Accessory:

3-5 Rounds of:
15 Good mornings, moderate weight
15 Heavy KBS

3x 10/10 Single Leg Deadlifts (DB/KB)

Focus should be on good movement
over weight and speed.
Rest as needed between sets/sides.

20 Min AMRAP;
Row 21/15 Cal
15 Db Thrusters
9 Burpees over the db

Complete full round and then switch.

40 Min EMOM
1. 6-8 power snatches 50/35kg
2. 1 round of Cindy (scale 3/6/9 if needed
3. 15 Russian KBS 32/24kg
4. Rest