25 minutes for quality:
10 Strict pull-ups
10 HR Push-ups
20 DB Snatch, alternating arms
10 Strict press, R
10 Strict press, L

Men use 22,5kg and women use 15kg dumbbell.

EMOM for 10 minutes

3 Power cleans
3 Front squats
3 Push jerks

*Choose a moderate weight, 60-70% of the 2RM.

Clean and jerk, heavy single in 15 minutes.

2 Hi-pulls + Snatch. Heaviest complex of the day in 15 minutes.

EMOM for 10 minutes:
15/12 calories row

EMOM for 10 minutes:
6-10 Toes to bar

EMOM for 10 minutes:
6-10 Strict HSPU 

Accessory:
4 rounds:
8 Bench press
8/8 bent over row with a heavy DB.

15 minutes for steady pace:
30 Air squats
20 Handstand push-ups
10 Deadlifts 100/65kg

For time:
50 KBS 24/16kg
100 DU’s
50 Wallball shots 20/14lb
100 DU’s
50 DB. Snatch 22,5/15kg
100 DU’s
50 Burpees

TC: 25 minutes.

Complete as many rounds as possible in 20 minutes of:

RX’d

8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

M: 22,5kg W: 15kg

Scaled

8 hanging knee-raises
10 dumbbell hang clean and jerks
14/12-cal. row

M: 15kg W: 10kg

Skill - Push-up

Interval (Reps)
EMOM for 20 minutes
ODD: 1< Push-Ups
EVEN: 250/200 Row

For time:

50 front squats 40/30kg
200 DUs
50 front squats 40/30kg