15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

20 min on elliptical
2 sets pullups (8, 5)

Power clean technique for 20 mins.

Every 8 minutes for 40 minutes (5 sets) for consistency:
20/15 cal row or ski
15 med ball cleans 9/6 kg
30 double unders
15 v-ups
20/15 cal row or ski

4 rounds:

6 x Shoulder press
8 x Wide grip pendlay rows

Go every 3:00

AMRAP 15min

150m laite
2 tempaus
4 bar over burbee
6 box
8 abmat

hip & spine mobility

superset, 4x
5/5 copenhagen plank hip raises
5/5 hip airplanes

5 sets of:
5 kneeling arm raises w. plate
5/5 kneeling rotations w. plate hold
5/5 scorpions

Work up to heavy