Build up to a single heavy lift from blocks – set the blocks up so the bar is about knee height.

EMOM 12 mins
odd min: 15 wallball @9/6kg
even min: 20 abmat sit up
Scale reps if needed so you can fit into 40-45" work in each interval

5 sets of Squat Clean
Rest 2-3min btw sets.

Set 1: 3 @70%
Set 2: 3 @75%
Set 3: 3 @75%
Set 4: 2 @80%
Set 5: 2 @85%

3 rounds:
10-20sec pull up 90 degress hold (halfway)
Rest 60sec
8-12 pike box hspu (knees or feet on box/ Deficit)
Rest 60sec

3 rounds for quality
1min handstand hold/ handstand walk practise
8-12 alt pistol squats
8-12 weighted hanging knee raises

Squat snatch 8x3x65%

Durante core 2
10s. each
5 rnds
1) Arch Rock
2) Arch Up
3) Arch Hold

5 sets of:
2 Snatch Balances + 2 OHS
Set 1: @60%
Set 2: @60%
Set 3: @65%
Set 4: @65-70%
Set 5: @70%
- Rest 2-3min btw sets

Penkki max1

4 rounds for time;
10/7 Cal Bike/Row/Ski
15 DB/KB Push-ups
90 Meter DB/KB Farmer Carry
Rest 60s
Timecap: 15 mins
UB carry is the goal!

Extra:
Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.

DL: 5x3