5 sets
3 Push Press @82,5%+

Working 3 on 2 off: x 6 intervals 30 minutes

A. 3 min AMRAP
4 dumbbell thrusters 2x22.5/15kg
6 toes-to-bars
24 double-unders

B.
20/15 cal row
15 burpee box jump overs
Max cal row

Pick up A where you left it but reset B.

50 minutes @ Zone 2-3

6:00 Any Machine
15 Kettlebell Swing
15 Sit-Ups / Hanging Knee Raise / Toes To Bar
15 Push-Ups / Kipping HSPU / Strict HSPU / Wall Facing HSPU

4x
E2MOM

8 Touch and Go Power Cleans, heavy weights

Work up to heavy 1RM Power Snatch
+
10x1 @80% of 1RM

Back Squat 9RM

8 Front squats 60/40kg
16 t2b
32 double unders

1. 10 strict press 40/30kg
2. 10 step back lunges 40/30
3. 10-15 t2b

No rack so go from the floor.

5x3 Clean
This can be drop and go but squat clean

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% AMRAP
Go off your actual max or more if it’s been easy