A,
Pause Split Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at the bottom of the dip for each rep.

B,
Teams of 2 - for time:
50 Deadlifts, 143/102kg
50 Ring Muscle-ups
50 Bench Press, 85/57kg

Complete in teams of 2. Complete the work in any order you like.

Goal: Sub 18 mins

C,
3 rounds for quality of:
7 L/7 R Single Arm Dumbbell Rows, pick load
7 L/7 R Single Arm Dumbbell Press, pick load
Side Plank, L 10 secs/R 10 secs

Single Arm Dumbbell Rows- ipsilateral
Single Arm Dumbbell Press- ipsilateral
Side Plank- from hand

ipsilateral means is that we are working from the opposite side of the body. So if the right arm is doing the work the left leg is on the ground. This makes for challenging movements with both balance and midline work.

3 rounds of:
5 slow Dragon flags
10 T2B
15 Ab-wheels
20 AMSU
Rest

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

AMRAP 9

15 TTB
10 Deadlift 52,5/37,5kg
5 Power Snatch 52,5/37,5kg

Target 3 +

Skill
5 set
Kb windmill 5reps/ Side
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
KB Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

Back off week before retest next week

Snatch
5 sets of 5 @ 70% of 1 rep max snatch - pause in the catch position

Tempo front squats
4 sets of 4 @ 10kg lighter than last week - this should feel comfortable. 3 seconds tempo on the way down then controlled on the way up

Press in split - build to a heavy 3. No more than 5 working sets on this

Snatch pulls - paused at the point the barbell leaves the floor then again at the knee
4 sets of 3 @ 90% of 1 rep max snatch

Accessories
Lat pull down 3 sets of 10 @ 8RPE
Bent over row with a DB - 3 sets of 8 each side @ 8RPE
V-sit ups 3 sets of 10
Deadbug 3 sets of 10

A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy complex within 5 total work sets.

B,
4 rounds for time of:
50 Partner Wall Balls, 9/6kg
40 Row Calories

Complete in teams of 2.

Partners work together to accumulate 50 reps, throwing the ball to one another (25 each). 1 person works at a time on the row but calories can be split any way you like.

Goal: Sub 20 mins

C,
3 rounds for quality of:
10 See-Saw Planks
10 Ball Slams, 9/6kg
Hollow Rock, 20 secs
Rest 1:30

RestDay!