Shoulder press 5x5 reps

5-4-3-2-1 rep:
• Shoulder Press
• Deadlift
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round. Recommended percentages: 70-75-80-95-90% of 1RM

Deadlift on a plate 4x6 reps

80 Calories Bike Erg
80 Deadlifts
60 Bar Over Burpees
40 Pull-Ups
20 Front Squat
10 Wall Walks
20 Front Squat
40 Pull-Ups
60 Bar Over Burpees
80 Deadlifts
80 Calories Bike Erg

TC45

Part A).
Skill Primer
Hang Power Snatch, BTN Push Press & Pause OHS
(5-8 sets x 2+2+2 / 0:03 pause in the bottom)

Part B).
Halted Snatch Deadlift & Snatch
(8 sets x 2+2 / 60%-75% / 0:03 pause below knees)

4rounds:
KB lunges walk 30m 32kg
DL 6x125kg
Situps 20
SU 100

Tc20min

For time:
10K Assault Bike

DB Bench press
5 x 10-12
As heavy as form allows. You have to pause for 1 sec in the bottom position.

DB OH Triceps extensions
3 x 8. As heavy as form allows.

A:: Tall Snatch from Toes, Drop Snatch & Pause OHS
(5-8 sets x 2+2+1)

B: Pause Snatch & Snatch
(6-10 sets x 1+1 / 55%-70%)

*(0:03 Pause below knees)

For time:
3 rounds of:
20/16cal Row
Rest 1min btw rounds
-- then --
2 rounds of:
30/24cal Row
Rest 1:30
-- then --
1 rounds of:
40/32cal Row
Rest 2min
-- then --
2 rounds of:
30/24cal Row
Rest 1:30
-- then --
3 rounds of:
20/16cal Row
Rest 1min