Bent over barbell row (supinated) 15-12-9-6 reps

3-5-8-10-8-5-3 reps of clean grip deadlift.

Reps should be done unbroken and without the need to let go of the bar.

Warm up

T spine rotations (thread the needle)
Hip circles and 90/90s
Kb swings
goblet squats

Part A

4 to 5 sets

'rite of passage'

Clean+press
pull/row

novice 1-2-3 reps
int 1-2-3-4 reps
adv 1-2-3-4-5 reps

Part B

10min EMOM

1-3 clean + push press
1-3 clean + squat
1-3 clean + thruster

Odd: right
Even: left

Part C

3 sets

Table top hold with continuous shoulder/hip touches

Novice: 30 sec
intermediate: 45 sec
advanced: 60sec

1 min rest

WOD
10x hang power snatch
10x burpee over object
14x hang power snatch
10x burpee over object
18x hang power snatch
10x burpee over object
22x hang power snatch
10x burpee over object
26x hang power snatch
10x burpee over object

DIPS
5-4-4-3-3
@ as heavy as form allows, but leave 1 reps in the tank

Ev2MOM OHS 5x5 @105,110,115,120,125#
Strict Pull-ups 15x2 reps

DB rows with twist
Ring Rows ss BB rows

3 rounds:
15 Devils Press w/25s
300m Run
15 BBJ
300m run
15 Burpee Pullups
Rest 3min
Times: 7:46, 7:43, 6:57

3 rounds of:
5 Ab-wheels
10 Windshield vipers
15 Hollow rocks
20m + 20m One-KB Suitcase carry
Rest

Deadlift on a plate 6-6-6-6 reps

WU
2rds
8m bear walk
12x plank shoulder tap
5-10x table top lift
+
2rds
1xwall climb (jätä pois, jos et tee wodissa)
8x scapula push up
10s hollow hold
+
3 lämmittelysarjaa
HSPU/pike push up

A: Hip power snatch + hang power snatch up to heavy
B: Power clean + Hang power clean
C: Snatch pull doubles tng @max squat snatch