Max 1rm komplexista (tng)
1 clean
1 front squat
1 clean

21-15-9
row cal
rower over burpee

A) AMRAP 10min
10 burpee box over jump
10 thruster 52kg
10 burbee over bar
10 db snatch
10 pullup

B) Clean complex ladder 15min
5-4-3-2-1
Deadlift-Power clean-Hang squat clean & jerk

C) YGIG 10min
1 burpee over sandbag
3 sandbag over shoulder
5 sandbag squat

Emom12:
a) 20-30 leg lift over kb
b) 10-15 leg-up crunch
c) 30-45s plank

A: High bar back squat 3-3-3
B: Hang Clean pull 2-2-2-2-2
C: Incline Leg press 4x8
D: SL Standing hamstring curls 4x8/each leg

Split jerk doubles from the rack @ 85% of 1RM split jerk - 4 sets

Clean, hang clean, front squats @ 80% of 1RM hang clean - 4 sets

Drop snatch - 3 sets of 3 @ 70% of 1RM snatch

Clean pulls to target - 4 sets of 3 @ 100% of 1RM clean

Accessories
Leg press - 5 sets of 3 at moderate to heavy load
Hamstring curl - 3 sets of 12 at moderate load
Leg curl - 3 sets of 12 at moderate load

3 sets
30 flutter kicks
30 sec plank hold
30 Russian twists

E90s x5
4-6 strict / banded pull up / paused ring row
- last set RIR 0-1

Find a challenging variation and push yourself - last set should be to almost failure!

On The 2:30 x 6 Sets:

Set 1 : 3 Reps @ 63%
Set 2 : 3 Reps @ 73%
Set 3 : 2 Reps @ 78%
Set 4 : 1 Rep @ 83%
Set 5 : 1 Rep @ 86%
Set 6 : Heavy Single Attemp

30s Pass Trough
30s Around Worlds ( Right )
30s Around Worlds ( Left )
1:00 Frog Stretch
1:00 Boot Starppers

E90s x5:
4-6 strict / 5s negative / assisted pull up, last set RIR 1-2