A. 4x10 dual DB seated press

B.
4x10 single DB overhead extension
4x15 banded Tricep extensions
Superset then rest 60 secs

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @50-70%

Metcon (no result, for quality)

EMOM for 40 minutes of:
1: Burpees
2: KBS 32/24kg
3: GHD sit-ups
4: Double unders

Accessory:

3 Rounds of:
15 Supine ring-rows
15 Ring push-ups

Then

3 Rounds of:
20 JM press
20 Band pull-aparts

Rest as needed between rounds.

For three four minute rounds:

• row 750/650m
• rest of the time dumbell thrusters (pick weight)
• rest four minutes between rounds, go all out on the thrusters

5x3 @ 85-90%

Power clean
5min x 5
5min x 3
5min x 1

12-9-6 reps of:

• Muscle snatch (clean grip, use 40% of 1RM snatch)
• Strict pull-up
• Box jump

Time is not an element in this workout

Snatch high-pull - 3x5 @ 75%

3 rounds for quality:

• 5 wall climbs
• 20 GHD/Weighted sit-ups
• 40m Farmer's walk

25 minutes:

• snatch + hang snatch (1+1)