21-15-9
Deadlifts (225/155lb)
9-7-5
Walk Walks

Halting snatch deadlift (3 sec pause @ mid-thigh)
3 x 3 @ 100% of 1RM snatch

Yo-Yo snatch
5 x 2 @ 75% of 1RM snatch

Back squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Accessories
Barbell good morning 3 x 10 @ 8RPE
Calf raises (machine or off plate) 3 x 8 @ 8RPE
Hamstring curl 3 x 10 @ 9RPE

3 rounds
20 Russian twists
10 v-sit ups
30 sec plank hold

Tall clean primer
3 x 3 empty barbell

Press in split
4 x 5 @ 8RPE (focus on front foot being straight in this position)

Hang power clean & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge 3 x 10 (5 each leg) @ 9RE

Accessories
Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
DB bent over row 3 x 8 (each arm) 8RPE
DB bicep curl 3 x 10 (each arm) 8RPE

Build up to heavy set in 20 min

3 Position Clean

Front squat

5-5-4-3

Go every 2:00

For time: (TimeCap 10)

15 push press
8 toes to bar / kipping leg raise
15 DU's / 30 single unders

10 push press
8 toes to bar / leg raise
15 DU's / 30 single unders

5 push press
10 toes to bar / leg raise
15 DU's / 30 single unders

4 rounds for consistency:

500 m run
15 overhead squats 25/15 kg
500 m run
10 HSPU
3 min rest

EMOM 21
1) 15 straight arm KBS 32/24kg
2) 20m sled sprint, so light you can run
3) 15 wall ball 12/9kg

For time:
30-20-10
Deadlifts @ 40% of your 1RM
Box jump overs

Directly into.....
10-20-30
RKBS 70/53
Row for calories

20:00 time cap

A,
5 rounds for time of:
Row, 500 m
3 Rope Climbs
1 Power Clean & Jerk, 80% 1RM

Goal: Sub 20 min

B,
3 rounds for quality of:
10 Weighted Sit-ups, pick load
10 L/10 R Landmine Rotational Punches, pick load
Rest 1:30