OTM 6x2 clean and jerk.

3 rounds for time:

50 squats
7 rings muscle ups
10 power cleans 60kg

1A) T2B power, Stirict T2B 3x4
1B) T2B tech kipping feet raise 3x15

Recovery bike 15 min.

Every 4:00, 6 C2B

Seated Box Jumps.
5 x 5
Rest 1 min between sets. Start with a low box and increase height each set.

Rest 5 min, then:

3 Rounds:
10 Jumping lunges with light DBs
10 Bodyweight jumping lunges
Rest 1 min between rounds. Drop the DBs immediately after finishing the first 10 reps and continue without for 10 more reps.

Find a suitable weight for 100 reps.

4x2min of:
* 10 wall ball
* 10 box jump
* 10 KB swing
* rest of the 2min rest

Deadlift 5x5

With 40kg sandbag
3 Rounds:
-12 Clean+burbee (Bag to shoulder with full lockout, then drop it and do a burbee, with hands and chest touching the bag
-12 Steps of lunges, with bag on shoulder ( 6 steps, switch shoulder and then 6 steps back)

Row 500m
30 x Thrusters (50kg)