9 sets building to heavy:
3-3-3-2-2-2-1-1-1 Push Press
(Rest 1-2 min b/w sets; start first set around 75%)

Omar:
For time:
10-20-30 Thrusters (95/65)
15-25-35 Bar Facing Burpees

Time Cap: 15 min

90 Minutes HR 1-2 ( Gray - Blue )

You can change Ergos as you like.

After 10 minute Ergo : 1 Legless Rope Climb & 1 Minute HS walk Skills

A: 8min emom 3x Banded squat jumps
B: Bench press 8x5@ 65%, sista setet Amrap
C1: Hang Snatch pull 3x3
C2: Straight bar over head triceps extension 3set
D: Front squat 3x5
E: Strict chin ups 3set
D: Sled sprint 6x2x10m

@70%
Rest 3min btw sets

Power Clean + Push Jerk + Split Jerk

8 x ( 1+1+1 ) @ 60 - 80% OF C&J

Push Press in Split Position

4 x ( 2 + 2 )

Front Squat

3 x 3 @ 95%

For time:
100 Front squat
Every 2 minute 6 bar over burpee

Rx 25/ 35 kg

12-9-6
Power cleans @60kg
Pull-ups

12-9-6
Squat cleans @60kg
Chest to bar pull-ups

5x2@heavy load

Go every 2:30

4 Rounds:

4 minute on
1 minute off

• Score Lowest meters of the 4 rounds.