Open prep
For Time
50 Double unders
25 Deadlift 80/55kg
100 Double unders
15 Deadlift 100/70kg
150 Double unders
5 Deadlift 120/85kg

Deadlift 3x3 (dead stop)
1@ 75%
1@ 80%
1@ 82,5%

3 Sets for Quality of
10-15 Ring Rows
15 Double DB Benchpress
50m Double DB/KB Overhead Walk, challenging DBs/KBs

Rest as needed between sets

6x (3 of each)
Alt. A and B

A. 15/12 Cal.
10 Toes-to-bar
6+6 DB Single Arm Hang Clean & Jerk 22,5/15kg

Rest 90sec before A

B. 15/12 Cal.
10 Handstand Pushups
6 Devils Presses 2x22,5/15kg

Rest 90 sec before B

Squat Snatch

EMOM x9

Add loading by feel and find heavy of the day with 2 final lifts.

Then 

Every 45sec x7

Squat Snatch @75-85%. All lifts with same loading.

Slow lower to hollow + hollow rock video
-3 x slow lower + 5-10 rocks
-with PVC pipe

Hanging hollow press with box, 3 x 5 video
-start from neutral hang & feet on the side of the box
-engage lats and press to hollow
-hold for a few seconds

Jumping lat pulldowns, 3 x 5-10 video
-with a low bar or standing on box
-start from arch position with arms straight
-jump into hollow and press down on bar
-believe you can fly

Jumping bar MU, 3 x 5-10 video
-with a low bar or standing on box
-start from arch position with arms straight
-try to go around the bar and pull down with arms straight before the turnover

ADVANCED

Slow lower to hollow + hollow rock video
-3 x slow lower + 5-10 rocks
-with PVC pipe

Hanging hollow press with box, 3 x 5 video
-start from neutral hang & feet on the side of the box
-engage lats and press to hollow
-hold for a few seconds

Jump to bar & straight arm kip, practice for 5 min video
-jump to bar in with toes in front (pike)
-tight arch in end of swing
-raise toes
-open hips to hollow/neutral position
-pull down with straight arms

Jump to bar & MU, practice for 5 min video
-single reps
-tight positions
-legs together and straight
-try to get a high catch in the MU

C&J (2/3)

Every 60-90sec x9

1-3@RPE 3+
4-6@ RPE 4
7-9@RPE 4+ (88-95% of 1rm)

Add 2,5-5% compared to last week.

4 rounds
3+3 kb snatches 32kg/20kg
3 BAR MU
10 box jumps 60cm/50cm

Max effort shoulder press against bands
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

21 cal Ergo
15 x Front Squat 50/35
9 x C2B