AMRAP 15:
30 Lateral Bar Burpee
30 Thruster 30/20
20 Lateral Bar Burpee
20 Thruster 40/25
10 Lateral Bar Burpee
10 Thruster 50/35

For Time:
20 Thruster 40/25
30 DU
30 V-Up
15 Thruster 50/35
30 DU
30 V-Up
10 Thruster 60/40
30 DU
30 V-Up

1 Power Snatch (2/3 % of power snatch)
30 DU
2 Power snatch
30 DU
3 Power snatch
30 DU …

5 x Back squat (2/3 of rm)
30 - 40 sec L-sit or L-hold
1 min rets between set

3-4 rounds

15 Weighted hip extensions/ Hip thrust
15 Plate sit ups
15-25 Wall ball

Unbroken sets

EMOM for 5 minutes
Clean and Jerk 2x80% 1RM
Then
2 min AMRAP
Clean and Jerk 80% 1RM

For time
500m row
21 DL (50-60% of 1rm clean)
21 Hang Power Clean 50-60% of 1 rm clean)
500m row
15 DL
15 HPC
500m row
9 DL
9 HPC

Penkki 5x5

20 ring dips
15+15 pistolsquats
40 T2Bs
50 boxjumps 60cm/50cm

Based off 1 rep max.
Full reset between reps.
Rest as needed between sets.