Barbell Complex
E90-120sec:

Power Clean + Hang Squat
Clean + Front Squat + Push
Jerk

7-9 sets with no more than
RPE 3+

5-10 min of bike/ski/row/run
3 Rounds:
10 Banded good mornings
10 Banded press
10m Lizard walk

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2 Rounds of banded
shoulder flow

16 min emom

12 lunges
40 s alternative core
12 hip thrust
40 s alternative core

EMOM 24min
1) 15cal Row
2) 5+5 DB Hang Power Clean & Jerk
3) Rest

Couple sets of:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
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Every 1:30 x 10:
2,5m HS-walk
- Goal is to go UB

For time:
15 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
12 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
9 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
6 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
3 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

3 x 4min
* 34 wall ball
* 34 kcal row
* Max rep burpee

Rest 2 min between rounds
Score = total reps of burpee

A: Double hang power snatch+low hang squat snatch
B:Power clean+ squat clean + power jerk+split jerk
C: Clean pull @75 of max clean pull 4x4

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)