For time :

12-9-6-2 Kettlebell Hang Clean & Jerks
40-30-20-10m Farmers Carry
120-90-60-30 Double Unders

KB´S 2 x 32/ 2 x 24

TC 18

EMOM20 alternating between:

7 back squats 70% 5RM
60 double unders
15 alternating single DB snatches 15 kg
Max rep lateral DB burpees
1 min rest

On The 1:30 x 10 Rounds

200m Run ( 250m Row )
1 Legless Rope Climb ( Reduce Height )

6 reps @80%

3 rounds:

6+6 reps x box step ups with DB's (front rack)

Go every 2:30

5 RNDS for quality
8 split stance db muscle clean e/s
6 1-arm sprit jerk e/s
20s. Chinese plank
-use light weigh and focus on the movement
- RPE 6

9 sets of Power Clean:
3-3-2-2-2-1-1-1-1
New set every 2 minutes

For total Calories

5 Minutes on, 1 minute Rest
3 Minutes on, 3 minute Rest
1 Minute on, 5 minutes Rest
3 Minutes on, 3 minutes Rest
5 Minutes on

A: Leg press pyramid 5set
B: Bench press 5rm + 2x5@90%
C1: Belly back 3x15
C2: Strict pull ups 3set

Varied intervals for total 4 sets:
A. 750/600 m row or ski
B. 15 pull ups
C. 10 T2B
D. 15 med ball cleans 9/6 kg
2 min rest