EMOM 12 of Macho Man
3 Power Clean
3 Front Squat
3 Push Jerks

use weights you can get through the EMOM without failure

1RM Floor press.
Close grip, little finger inside first or second hoop of the barbell.

YGIG

30m of 2 x KB Farmer / Front Rack / Overhead -Carry

While the other person is "resting" in a plank position!

YGIG, FOR TIME:

150 T2B
150 KBS 24/16kg

TC 15min

*Max 10 reps each / set

5x5 max 60% of 1 rm
Deload weights

EMOM 12
1. 12 Alt. Front rack lunge 50/35kg
2. 12 Bar over burpee
3. 12 KBS 32/24kg
4. 12 Wall ball

3 x 2 min ON / 2min OFF

10 KB Front Squats (2x16/12kg)
10 Box Jumps
10 Burpees

Every 1:45 x 10

1 Macho Man Complex:
3 power cleans
3 front squats
3 push jerks

15 - 14 - 13 - 12 - 11 - 10

Wallballs 9/6 kg
20 Double unders after every set

Timecap 7min

Drills:

1) Positions: Start - Hang - High Hang
2) High Pull
3) Muscle Clean
4) Power Clean
5) Tall Clean

then

EMOM 12

3 x TNG Squat Clean @ 50%