10 rounds, split as you wish, 10-20 reps/ set each.

4RFQ
10 SL Deadlift (ea)
60sec Hold @ bottom of Goblet Squat
10 Lateral Step Ups (ea) 12"
10 Deficit calf raises

For load:
8-8-6-6-4-4 OHS

2-position snatch on the minute for 20 minutes. Use 2/3 of 1RM snatch.

2 Split Jerk @65-70%

Muscle
3 - Snatch Grip Deadlift
6 - Pull Up
9 - Shoulder Fly
12 - Incline Curl
15 - Inverted Row
18 - Hammer Curl
21 - Pull Throughs
24 - Sit Up

EMOM 15 min
10 db snatch
8 pistol
6 ohs 50%

3 rounds
10+10 db/kb row
20-30 reverse hyper / superman
20-30 ghd sit up / v-ups

WOD:
4 Rounds
400M RUn
50 air Squats

5 kierrosta aikaa vastaan

6 x devils press
6 x varpaat tankoon