2 snatch pulls + 2 Squat snatches

4 sets with same weight
80-85% of 1RM

-no need to be TNG, you can drop between the reps
-rest 90 sec between

Amrap 10
Ascending ladder 2-2-2, 4-4-4, 6-6-6 etc

Thruster 42.5kg
Lateral burpees over the barbell
Kipping pull-up

L2: C2B

10-1
1-10
Bar facing Burpee
Front squat 2x22.5kg/15kg

Time Cap 9 Mins

3 Rounds for quality
20 pistols (alternate legs)
1 Min plank
1 Min side plank
1 Min side plank

Time Cap 16 Mins

5RFT

5 jerk 90/65kg
8 c2b
11 KB swing 32/24kg

Clean jerk x 1 rep
Start @50-60% and go up as you like.

5x3 Front Squat AHAP
3 sec pause on each rep at the bottom.

Every minute on the minute for 15 min:
2 Power Clean + 6 Burbee

Opening the hips

Proper squat position requires open hips. Do the routine shown by Kelly Starrett:

EMOM 16
1.) Shuttle run 100m (10x10m) (max 45 sec)
2.) Abmat situps 15 reps
3.) Ski erg 15/12 cal
4.) Front rack reverse lunge 14 reps (7/7) DBs /KBs