8 sets for load:
2 power cleans

For time:
40-30-20-10
Hand Release Push-ups
Single Arm Suitcase Hang Squat Clean (total) (light)
Timecap: 15 mins

Power clean
7x1
@70-95+%

4x10 n.50%

If you feel tired today you can go @ HR Zone 2-3 or If you want to go allout then you Go ! !

AMRAP 20

Bike 2k
50m Burpee Broad Jumps
30 Wallball Shots 20/14p

Rest 5 Minutes

AMRAP 20

Row 1k
50 Dumbbell Snatch 22,5/15kg
20 Lateral Burpee Over DB

Work up to heavy 4RM Front Squat
+
2x6 @85-90% of 4RM

Max Split Jumps/Lunges in 30sec

2-3sets

20-30 sit up
30+30s side planks
30+30m s.a farmer carry

10min amrap:

1-2-3-4-5...

• burpee-box jump-over (N 50cm / M 60cm)
• toes-to-bar
• swingi (amer.)(N 24kg / M 32kg)

In 15 minutes:
4x7 Back squat

Rest 2-3 minutes btw sets.