Clean pull, heavy.

3 rounds for time:
10 power clean + jerk
10 toes to bars

50 deadlift @50 kg
50 sit-ups
50 burpee
50 strict pull-ups
50 air squat

1 km each One after the other with slow speed

2 Rounds:

30 squats
10 burbee
30 sit up
10 burbee
30 push up
10 burbee
30 lunges
10 burbee
30 sit up
10 burbee
30 kbs

5 rounds of:
1. Pistol squats x4 per leg
2. C2b strict x4
3. L-sit hold 12s
4. HSPU x4

First minute 1 push up
Second minute 2 push ups etc.

Nasty Girls.
3 rounds for time (cap time: 15 min):
* 50 air squats.
* 7 Ring muscle-ups.
* 10 hang power cleans 60/40 kg - 45/25 kg - 35/20 kg.

135 min
WU for 15 min
Skill: BMU practice for 20 min
Progressions

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Power clean – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.

B. Snatch – build to a heavy double (2) for the day
25 35 40 45

2.Conditioning
A. 5 x 7 minute (continuous) intervals as follows:
2min (moderate pace): 30 sec recovery (very easy pace or walk/transition for recovery)
90 sec (hard pace): 30 sec recovery (very easy pace or walk/transition for recovery)
1 min (moderate pace): 30 sec recovery (very easy pace or walk/transition for recovery)
30 sec (very hard pace): 30 sec recovery (very easy pace or walk/transition for recovery)

AMRAP
400m run
20 pull ups > 15
30 wall balls @ 9/6kg (20/14lbs) > 10 lbs
20 front rack walking lunges @ 60/40kg (135/95lbs)
30 KB swings @ 24/16kg (53/35lbs)
Max calorie assault bike in the remaining time (if any)

Results: 2 lunges, 8 lunges, 8 lunges, 8 lunges, 13 lunges
168/182

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

Morning: 25 min
Run for 25 min
3.9 km, 145/166
6.27/5.28 min/km