1) Row/Assault...
2) 5 Hang Power Clean (60/40kg) + Box over anyhow
3) rest

2 Clean Deadlifts+ 2 Hang Power Clean

Hang from just above knee cap.
As heavy as form allows and reps by feel.
Lift in pairs.

2 rounds of:

30 Double Unders
12 DB Snatch
10 Knees to elbows
8 Burpees

Choose a challenging weight for DB snatches.

4 rounds of:

5 Overhead Squats (ahap)
10 Toes to Bar
15 Box Jumps

amrap 5:
10 wall ball
10 kb swing 32/24

AMRAP 7 minutes:

3-6-9-12-15...reps
KB/DB Thruster 2x20/2x12kg
Pull Ups

Back squat 3x5. (Add 2,5 - 5kg to last workout)

15 Mins Working on the Turkish Get Up

Find good quality

C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
C2: Sidebend hipraise 8-10 x 3

70% 1RM (12.3)

1 min 1 rep
2 min 2 rep