5x2 heavy Thruster
From floor

DB complex
5*
5* Hang Power Clean
5* Press
5* FS

3 rounds for time:

30* BS
20* Push Press
10* Burpee Pull up
50/30kg

Accessory:
3*30" Hollow Hold / 30" rest

Back rack backward lunge
5*5/5

AMRAP 10:
20 Push Press (50/35kg)
10 Lateral Burpees Over the Bar
250m Row (girls 200m) / 12 cal bike ( girls 10 cal )

Rest 2:00

AMRAP 10:
20 Hang Power Cleans (50/35kg)
10 Burpee Pull-ups
250m Row (girls 200m) / 12 cal bike ( girls 10 cal )

Rx+: Start each round with 2 Bar Muscle-ups
Any style burpee pull-ups on the 2nd AMRAP

EMOM 30:
Minute 1: 40s of Small Sled Pull (light)
Minute 2: 40s of USA Swing @24/16kg
Minute 3: 30m Heavy Farmer Carry
Minute 4: 40s of Sumo Deadlift High Pull @24/16kg
Minute 5: 40s of Walking Lunges BW
Minute 6: Rest
 Rx+: KB Snatches in Place of USA Swing

Back Squat: Moderate set of 5 with perfect technique. Rest 2:00

Back Squat
with 1 second pause @ bottom
5 x 3 @80%, go every 90s.

Deadlift ( 20 mins)
6x 2reps
- deadstop between reps
- build up to 85-90% and repeat 5 more times

Between sets
- arnold press x 8 press
- use DB / KB (double)

"DT"
5 rounds of
12 Deadlift
9 Hang power Clean
6 Push Jerk
Weight @70/47kg
Timecap: 12 mins