6 rounds
5 clean&jerk
10 pull ups
20 push ups
40cal row

Power clean 4x4 reps

do 5 sets of 3 reps
after each set do 10 glute bridge w/ KB 24/16kg

EMOM 16'

16/12 Calories Row
12 Pull Ups
10 Burpees
30" Hollow Rock Hold

A: Clean 3x3-2x2-3x1
B: Deadlift 5rm
C: strict pull ups 1xMax + 2x8 lat pull downs
D: DB biceps curls 1xMax

Strength:
Back squat 3x10 at 140kg
Bulgarian squat with double 32kg kb 3x8
Conditioning:
2-4-6-8-10 ring muscle ups + before every set 10x10m shuttle run with burpee at the end

Every 90 sec for 15 mins
1. 8 back squats 65% -> 60kg
2. 30sec low plank + 20sec low to high plann

AMRAP 6
2-4-6…
Hang snatches 30kg
Jumping lungees each leg so 4-8-12 etc.
T2B

Rest 2 min

Repeat in reverse for time (6min cap)

100-75-50
DU
21-15-9
dbl DB clean 12,5kg
V-ups
(10min cap)

21-15-9
-Squat Clean (135/95)
-Ring Dip