4 sets of:
4 Deadlifts @100-110% of Clean 1RM
- Rest 2min btw sets
- Use clean grip
- Pause 2-3sec under the knee and explode up
- Drop each rep

front squats
5x45%
3x55%
1x65%
Amrap x 75%

AMRAP 12
9 Snatches 60/40kg
12 Toes-to-bar
15 Box Jump Overs

21-15-9 reps for time:
- Bench Presses @65% of 1RM
- Ring Dips
- Hand Release Push-Ups

Warm up
A1 Banded shoulder press x 8 (2220)
A2 Wall climb x 4
B1 Banded scapula pull, sitting position x ( 2220)
B2 Banded version 1 hand pull over x 8 (2220)
C1 Banded crosspush x 8 side (2220)
C2 Push up x 8 (4040)

Mobility

AMRAP 35:00 with a partner
1000m x Row
30 x Partner Squat Ball Throw (a bit like a wall ball, but throw the ball to your partner)
30 x Burpee pull up
30 x Hang Power Snatch @34/25kg

Split work as needed
Goal: 3+rounds

EMOM x 30:00

Minute 1: 40-60 Double Unders
Minute 2: 15/12 Calorie Bike/Row/Ski
Minute 2: 6-8 Barbell Roll-outs Toes/Knees
Minute 4: 15 Ring Rows
Minute 5: 15 Box Jump Step-downs
Minute 6: REST

Goal is moderate to light day with nice feeling during and after.

A) Wide Stance Box Squat
6 x 3 3s down @60% every 60s.

B) Front Rack Split Squat
4 x 4 each. Rest 90s.
- Start with the weaker side forward first

Find Strict/kipping hspu 1RM