A) Back squat
10-8-6-4 @65-80% 1RM

B) 4 rounds
In 1min
12-14 alternating v-up
AMRAP wall-sit hold
1min rest

For Time:
21 - 18 - 15 - 12 - 9
Sumo Deadlift High Pulls @42,5/30kg
Thrusters @42,5/30kg

4 Rounds for time:

30 Wall Ball (9/6kg)
30 Sumo deadlift high pull (50/35kg)
30 Box Jump (60/50cm)
30 Push Press (50/35kg)
30/20 Cal Row
30 Push Up
10 Bodyweight Back Squat

TC 34min

*Every movement is split in two set, each do 15 reps. But both do 10 Back Squats each round

EMOM 5

No Contact Squat Clean + Squat Clean @ 50% HSC

3x5 snatch balance

1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat

1 x 75%
2 x 80%
2 x 85%

Strength/Power
3x 10/10 Goblet Lateral Lunges (DB/KB)

Focus should be on good movement
over weight and speed.
Rest as needed between sets/sides.

4 x E3MOM as supersets:

8 chin up (leave 2-3 reps in the tank)
6+6 db 1-arm row

5 x E3MOM

30sec max effort bike/ski/row sprint
straight into
20m max effort sled sprint

Find your RM in 1 x clean + 2 x front squat