Every 90s for 9 mins:
1 squat clean
1 hang squat clean
1 front squat

Starting weight could be somewhere around 60% of your 1RM clean. Increase weight within sets so you reach around 80% of 1RM clean in last set.

Deadlift 3x3

Alternating Between Front Squats & Bent Over Row 5 Rounds x Every 2:00

5 Front Squat 65-75%
8 Bent Over Rows

( Total 20:00 )

5 min AMRAP
1-2-3-4-5-... wall walks
10 wall ball shots 20/14lb
-- 2 min rest --
5 min AMRAP
10/8 cal row
10 dumbbell snatches 22,5/15kg

On the minute for 25min
1. 30s row for cal
2. 30s power clean & jerk @42,5/30
3. 30s bike erg / echo bike for cal
4. 30s thruster @42,5/30
5. Rest

DELOAD WEEK

A) Every 90s for 4 rounds
1. 8/side bulgarian split squat
2. 8 ring row + 8-12 push-up
3. 40m KB/DB farmer's walk

B) 3 rounds for quality
10 straight arm pull-down + 10s hold (last rep)
8-10 LU-raise

C) TABATA 8x 20s on / 10s off
Side plank hold (alternate R & L side)

For time: (8 rounds)
8-7-6...-1 DB Snatches, heavy
9 Pullups
30 Double Unders

400-m run
21 med-ball cleans
12 power cleans (47,5/70 kg)

Scaled WOD
3 rounds for time of:
150-m run/400m row
15 med-ball cleans
10 power cleans

Power snatch + overhead squat
3x 1+1 hi-hang power snatch + OHS @50-60%
3x 1+1 hang power snatch + OHS @60-70%
3x 1+1 power snatch + OHS @70-80%

10-8-6-4-2 reps for quality
Overhead squat @40-50-60-70-80% 1RM snatch

Unbroken sets, rest as needed between the sets.