10 hspu
15 sumo deadlifts @ 60/40kg
20 lunges (bar @ the back) @ 60/40kg

3 Rounds for time, alternate with partner:

75 x Double Under
50 x Calories Rowing
3 x Rope Climb

20min AMRAP of:
6 x strict HSPU
12 x KB swings 24/16kg
30 x DU

Pause Back Squat
6x3r @ 75% from Back Squat 1RM
2min Revovery

Every 2min for 10min (5 sets)
100m Farmers carry
(as heavy as possible)

15 kb swings @ 32/24kg
12 burpees
9 ohs @ 50/35kg

6min AMRAP of:

3 Deadlifts 60/40kg
3 Power Cleans
3 Burpee-Thrusters
20 Double Unders

Take 10min to practice Jerk footwork and Jerk technique drills

Followed by....

Every 2min for 10min (5 sets):
Jerk x 1 rep
(Build todays heavy single)

8 rounds;
90s x Row @ light pace.
10-40m x Sled.

You can rotate the sled variation you use each round. Drag between legs, push or pull. Weight choice is yours also.

High hang snatch 3x3
Hang snatch 3x3
Snatch 5x1

Focus on technique on EVERY rep!