5x3 @ 80-85 % + max reps @ 80-85 %

Push Press at tempo 41X2,
4-5 x 5-6 reps, rest 120 sec between sets.

Tempo: 4 sec down, 1 sec on shoulders, eXplode up, 2 sec top hold

AMRAP 12 min:

3 Wall Balls
1 Hand-release Pushup
6 Wall Balls
2 HR PU
9 WB
3 HR Pushups
12 WB
4 PU
15 WB
5 PU
18 WB
6 PU
21 WB
7 PU
24 WB
8 PU
... continue as long as possible.

Every round
+3 wb
+1 hr pu

Hang power clean 1R
1-1-1-1-1

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Post five heaviest successful attempts, rest into comments

Turkish Get-Up

Build up to a heavy single (= Training Max)

1 min Toe row
1 min Plank+knees
1min Russian twist
1 min Flutter kicks
1 min Weighted Sit ups

OR: 30 Strict Toes-to-bars FT

For Time:

150 Kettlebell swings 24/16 kg

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Scale weights as needed. Break into sets as needed.

3 (-5) rounds for time

200m row
15 burpee box overs

REST 4-5 min between sets

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Go for a higher setting than normally in the row.

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Aux work: mobility

EMOM 40 min, alternating minutes

5 Pushups
40'' R Side Plank
x Kipping Pullups
40'' L Side Plank

5 Rounds FT in teams of two:

50m (Supinated) Farmer's Walk (24+24/16+16 kg)
Partner does plank hold