A: 8x3 clapping push ups
B: SA Kb Shoulder press 5x2/arm
C1: SA Kb row 3xMax
C2: pushups 3xMax
D1: SA DB Shoulder flys 2x12
D2: banded triceps push down 2xMax

For time
21 15 9
Thrusters 50kg
Ctb

3 rounds for explosive reps:
5 left handed bench press
5 left handed wall slams w/ slam ball
5 right handed bench press
5 left handed wall slams w/ slam ball
Rest as needed between supersets. Move fast.

120 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 30 (singles)

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3 x 3+1 @ light weight
- 15 25 25 kg

B. Clean + Split jerk 2 RM

C. Riser Clean pull
4x5 @ 67 kg

3RFQ

0:20 DB Floor press Hold 2x25kg
12-15 DB floor press
max DB OH triceps extensions 25kg
25 banded pull aparts

4 RFQ YGIG
100m DB Farmer carry 2x25kg
8 double DB Power clean 2x25kg
12 close grip ring rows

Amrap 20
5 power clean 60kg
10 pistol squat
15 push up
30 double under

For time
5 10 15 20
Dumbell clean and jerk
Burpees
Devil press
Box step up
Dumbell 24 kg

For time
15 12 9
Push jerk
Ring pull up
3'rest
15 12 9
Box jump over
Hspu

Deadlift 1x93% + 4x4x85%