A: Broad jumps 8x3
B: Hang Power Clean 3x3+2x3+2x3+2x3+1x1
C: Deadlift 5rm
D: Bench Press 3set
E: SA rows 3set
F: SA cable flys 2set
G: DB biceps curls 1xMax

Every 2min x5
18cal row
6-10 hspu

3 rounds of:
30-20-10 KB swings
30-20-10 DB snatches
30-20-10 MB slams
Rest

Accessory Workout 45 minutes of :

15 Banded Lat Pull-Down
10+10 Banded Triceps Pull-Down
10 Behind Neck Press ( barbell )
20 Bicep Curls w/ DB´S ( Alternating )
20 Single Leg V-Ups
10 Reverse Flyers
10 + 10 Elevated Lunges

Back Squat

2x3 @70%
2x3 @75%
2x3 @80%

4RFT:

15 cal echo bike
20 alternating DB snatch 15 kg
60 DU
20 alternating DB box step up 15 kg

TC: 18 min

Romanian deadlift

4x8 reps, rest 2 min between swysy

As heavy as form allows

10 min E2MOM:
• 1 Clean & Jerk

SPLIT JERK

4x2

CLEAN PULLS

4x2 @95%