4 Rounds for time:
10 Pull-Up
20 Push-Up
30 Sit-Up
1min rest

TC: 15 min!

hang squat clean wave E90s

3-2-1
3-2-1
3-2-1

5 rounds for quality:

• 7 dumbbell front squats (heavy dumbbells)
• 14 dumbbell deadlifts
• 30 DUs

12 min time cap.

21 wall balls
15 db snatches 22.5/15kg
9 push ups

Shoulder press 3x5
3 cluster reps at 95% then last 2 at 85%
30 secs set 1
40 secs set 2
45 secs set 3

Just to clarify one set would look like this with 100kg Shoulder press.
95kg rest 30 then 95kg rest 30 secs, 95kg rest 30 secs, 85kg rest 30 secs and 85kg rest 30 secs

Set 2 same but 40 secs intra set rest!

Pause clean doubles (pause below knee)

8x20sec work, 10 sec rest

30 squat snatches ( 3 sec pause at the bottom). This is for quality.
Use 50-60% of 1RM.

For time

• 50 Deadlift 60kg/40kg
• 50 Bar over hop
• 50 Hang power clean 60kg/40kg
• 50 Bar over hop
• 50 Front squat 60kg/40kg
• 50 Bar over hop
• 50 Shoulder to overhead 60kg/40kg

Timecap: 25min

Takomobility

Feel free to comment what you did on mobility class. Was it helpful etc.