4 sets
Bulgarian Split Squat 10/-8/-8/-6/
(Double kettlebell front rack, no benches. 2-3 plates on the floor)
Flexed Arm hang (supinated) - Max Time
2.5-3min

2 Cleans + 2 Split Jerk
Build up to something heavy with good quality

3 RNFT:
db/KB strict shoulder press x 6-8 reps
Rest 60 seconds
Single Leg Deadlift KB/DB x 6-8 reps each leg
Rest 60 seconds
Double under x 60 seconds
Rest 60 seconds

16min emom
odd: 3 Push press
even: 1-10 L-sit pull up

Barbell Bent Over Row (supinated grip) 5x 4 (2 sec pause at top)
Uneven Reverse Lunges 5x 4per side (One arm= DB overhead lockout, one arm=KB at hip; alternating legs then switch arms when you're halfway)

Set #1= warm up/practice round
3min rounds

18min

AMRAP 13min:
55 Deadlift (102.5/70)
55 Wallball (20/14)
55 Row (cal)
55 HSPU

SNatch +OHS 4x(3+3) x 70%

Pull ups 3 x max reps

4 Rounds
5 Power Cleans
5 Front Squats
10 Bar Facing Burpees

Rx:80/60kg

10 Clean and Jerk (60/42.5)
20 Burpee
10 CJ
20 Burpee
10 CJ
20 Burpee

(Time cap: 9min)