10 push-up + 10 ring row

6 Floor press + 6 Barbell row (use same weight)

EMOM 12

ODD: 1 halting back squat, building the weight up to 85-90 %

EVEN: 5-10 strict toes to bar

In 15 min, find your 1 RM in clean and & jerk

-Lunges with full knee flexion
-Lunges on a small step, full knee flexion, torso leaning forward (10-20 kg plate)
-Lunges on a plyobox, full knee flexion
-try different heights

-Stepping down and up on a plyobox, free foot not touching the floor
-Pistol squat on a plyobox, swinging leg
-Pistol squat on a floor

7-10 rounds
Prowler Push + Pull,
rest 1-2min,
round of Cindy,
rest 1-2min

A. Muscleup negative 5 x 1, 10 sec down
B. Pull up negative 5 x 1, 10 sec down
C. Ring dip negatice 5 x 1, 10 sec down

7 Rounds for time:

7 Power cleans 40/30kg
7 Thrusters 40/30kg
7 Bar-facing burpees

EMOM for 12 minutes: 1 Squat snatch @ 70% of 1RM.

EMOM 10 minutes:
6-8 KB/DB Front Rack Lunges (not walking)

Build up to a challenging weight and finish the remaining sets at that weight.