3 RFT:

3 WallWalks
20 Dumbbell Snatch 22,5/15kg
30 Double Unders

TC 12

work up to heavy complex of
Power Clean + Hang Clean + 2 Jerks

EMOM16:
1. 1 set of hspu @ 4-5 RIR*
2. 5+5 1-arm KB/DB Turkish sit up
3. 30 sec KB/DB plank drag through
4. 30 sec bicycle crunch

Plank drag https://m.youtube.com/watch?v=V4h4Cl4VYn0
Turkish https://m.youtube.com/watch?v=KpufjJRtyPc
Bicycle https://m.youtube.com/watch?v=kUY4WA71e0Q

1 Power Snatch @70-80% Every 30sec for 10min

5 x 4 AHAFA
rest 4min

Deadlift

5-3-1-5-3-1, Go Heavy!

Send Off 3:00

3 rounds
1:00 ergo
10m over the hurdles
10m toe touch walk
10 air squats
5 inch worms
5 jumping air squats
5 hang power snatches with barbell

Every 2 min for 12 minutes (6sets)
3 squat cleans @65-75%
(focus to get good squat cleans, weight is not max heavy but still weights something, be sharp on lifts)

3 rounds of Ghost
1 min rowing
1 min burpee
1 min double unders
1 min rest

3 sets
Work with moderate pace
7 power snatches @35/50kg (singles) (dont use over 65% of 1rm)
14 box jumps to 50/60cm, step down
7 Push jerks @35/50kg (unbroken set)
rest 2-3 min bwn sets