30 x Push Ups
20 x T2B
10x5m Shuttle run

10min EMOM
Power Clean + Hang Squat Clean + Split Jerk
@70% of C&J 1RM

2 rounds
400m light run
20 walking lunges
10 Inchworms with push up
10-15 Ring Rows

Back Squat 3x8 (2)
Rest 2min

30 min:
15/12 cal row (Rpe 5-7)
12 burpee
9 Thruster 35/25kg
6 pull up
600m Jog/walk (Active rest, Rpe 3)

1) Front squat +5k 1RM , 3x62,5%, 3x72,5%, 3+80%
2) goblet squats 3x20

4 x Bar MU
6 x Power Snacth 50/35
30 x DU

3x3 Heavy Power Cleans, go for a heavy 3RM

EMOM 8
A) 20-30sec top of Ring Hold
B) 20-30sec bottom of Ring Hold
C) 30-40sec Hollow Hold
D) 40-50sec Wall sit

1) Hip thrust 3x6x75%, 6+75%
2) nordic ham curl 3x3