Warm up:

10 min Jogging

Stretching 20-30 sec.

Tights
Calfs
Hamstring
Gluteus

Warm up 10 minutes:

5 + 5 Single Leg Glute Bridge
3 + 3 Cossack Squat
10 Hollow Rock
5 Skiers

EMOM until failure

7 Burpees
7 Sit - Ups
7 Air Squat

*After 10 round add 1 rep per round to each movement.

1) back squats 3x62,5%, 3x 72,5%, 3+ 80% add 5kg to your max
2) one legged deadlift 3x(2+2)x45%

5 sets of
1 Pause Front Squat (3 sec pause at bottom) + 3 Front Squats

For time:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees

Time cap 15 min

Whitten
5 Rounds
22 Kb swings 32/24kg
22 Box jumps
400m run
22 Burpee
22 Wall ball

For time:

30 clean&jerk 60/42,5kg

4x4 reps @60,65,70,75% (tempo 3011)
3 sec down, no stopping, get up and reset.
rest 2-3 min bwn sets

EMOM 5
Power Snatch + 2 Overhead Squats

EMOM 5
Power Snatch + Hang Squat Snatch

EMOM 5
Power Snatch + Snatch