EMOM 5

Hang Squat Clean + Jerk@50-70%

3 rounds
1:00 cardio machine
10+10 banded side steps
10 banded hip bridges
:45 plank hold
10 back squat, starting with empty barbell. add weight each round.

At 0:00 - 5 T&G Cleans
At 2:00 - 5 T&G Cleans
At 4:00 - 3 T&G Cleans
At 5:30 – 3 T&G Cleans
At 7:00 – 3 T&G Cleans
At 9:30 – 1 Clean
At 10:30 – 1 Clean
At 11:30 – 1 Clean
At 12:30 – 1 Clean
At 13:30 – 1 Clean

For time
15-12-9 reps of
deadlifts @50%
Burpee Over Bar
rest 5 min
12-9-6 reps of
deadlifts @60%
burpee + box step up alt leg
rest 5 min
9-7-5 reps
deadlifts @70%
burpee box jumps

(you can try unbroken set on first part, split to 2-3 sets on next ones. this is also not competition so remember safety with straight back on deadlifts!)

AMRAP 11

16 Kettlebell Squat 32/24kg
10m Hanstand Walk
20 Sit Ups

Hang Squat Snatch (knee)

EMOM 7, climb heavy double

Static handstand hold work
10-15mins

Overhead Squat

5 x 5 @ Moderate Weight

Send off 3:00

EMOM 12
1) 2-5 Ring Mu
2) 10m HS Walk
3) 12 Alt. Pistols
4) Rest

In 20 minute window :
Do warm up lifts as you like then:
Do 6 sets of 2 squat snatches @65-75%