EMOM 15 (5 rounds):
Min 1: 30 DU
Min 2: 5-10 Pull-ups
Min 3: 5-10 HS Push-ups / 20sec HS Hold

5 sets:
1 Squat Clean + 2 Front Squats + 1 Split Jerk @70% 1RM Clean & Jerk
- Rest 2min btw sets

4 sets for time:
20 Hollow Rock
10 STOH 50/35kg
20 Push-ups
- Rest 1min btw sets

3-4 rounds, 10 reps each:
- KB Gorilla Row (both=1)
- Strict Ring Dips
- DB Bicep Curls (both=1)
- Seated DB Skull Crushers
Rest as needed btw movements

5 sets of 3 Back Squats
Sets 1-2: @73%
Sets 3-5: @78%
- Rest 2min btw sets

Then

EMOM 8:
1 Back Squat
Min 1-2: @80%
Min 3-4: @82%
Min 5-6: @84-86%
Min 7-8: @88-90%

5 sets:
1 Clean + 1 Front Squat + 1 Power Clean
Sets 1-2: @75-78% 1RM Clean
Sets 3-5: @80-83%
- Rest as needed btw sets

Every 1:30 x 10:
1 Clean & Jerk @65-75% 1RM Clean & Jerk
- Focus on perfect technique

EMOM 10:
2 Hang Power Cleans @60-80% 1RM Power Clean

Every 6min x 5:
25/20cal Row
20 WB 9/6kg
15 T2B

9 sets of Deadlift:
EMOM 5:
7 Deadlift @60-65%
-Directly into-
EMOM 4:
5 Deadlift @70-75%