1) deadlift 4x5x75%
2) sumo deadlift 4x3x50% (explosive)

45 minPK
600m jog
100 rope jumps
30 s HBH
30 s ABH
20m bear crawl
10 sit ups
20 light kb swings
600m bike
5+5m kylkimyyry

10/7/5/3 Power Snatch
10/7/5/3 Push Jerk
10/7/5/3 Power clean
10/7/5/3 Power clean + Jerk

Rest 1,5-2 min between sets, rotate 10x Power snatch, 10x Push jerk, 10x power clean , 10x Power clean+ Jerk, 7x Power snatch... etc

Technique over weight! You can use "Touch n go" style if you want.

Skills EMOM

EMOM 12

Min 1 : Skill you practice
Min 2 : Rest

Practice 25 minutes:

Handstand Walk / Handstand Push Ups / Handstand Hold

10x
2min ON/2min OFF

8x8m Shuttle Run
+
Max cal in the remaining time

3 rounds
20 kb swings 24kg/16kg
12 pull ups
10 box overs 60cm/50cm

DELOAD

4 rounds
30s double under
30s v-ups
30s burpee
1min rest

Hard effort on the movements

For time
15-12-9-6-3 Front Squats 70/50kg (from ground)
6-12-18-24-30 DB Snatches 22,5/15kg

Ergo 24min at easy/ moderate effort…

At minutes 4, 12, 20; get of the ergo and perform:
10-12 Plate Front Raise
30 sec Weight Plate Hollow Flutter Kicks

At minutes 8, 16, 24; get of the ergo and perform:
10-12 Body Rows
10-12 Box/ Bench Dips
16-18 Bodyweight Russian Twist