45 min PK
30s/1 min hang from the bar
30s+30s single arm plank
1000m row
100 rope jumps alternate legs / normal rope jumps
800m jog
30s ABH
20 walking lunges
50m farmer carry with light weight (kb, db or plate)
4 min bike

5 sets of Power Clean + Front Squat + Squat Clean
Sets 1-2: 2 @75% of 1RM Power Clean
Sets 3-4: 1 @80%
Set 5: 1 @85%
- Rest 2min btw sets

4x4 Muscle Cleans @70%
- Rest 2min btw sets

4x4
front squat (3s pause bottom of squat)
*3 high box jump after each set of squat

2-4rounds:

10-20s chin over bar
10-20s ring support
10-20 banded pull apart

8 min AMRAP
8 Dumbbell thrusters 2x22,5kg/2x15kg
8 box step overs with dumbbell 22,5kg/60cm , 15kg/50cm
30 Dus

A)
Big Clean Complex
* High Hang Clean + Hang Clean + Clean + Push Press
* High Hang Clean + Hang Clean + Clean + Push Jerk
* High Hang Clean + Hang Clean + Clean + Split Jerk

B,
Partnet wod (You GO , I Go)
For time
3 rounds
10 Snatch @60/43kg
10 Clean & Jerk @60/43kg
Timecap : 12 mins

Metcon (quality)

18 minutes for quality & minimum rest of:
20/15 Calories standing bike, damper set 10
10 Knees to elbows
10 Kettlebell taters - light/moderate

Warm Up
2 rounds
1 min row
:20 mountain climbers
:20/20 side plank holds
10 scapula rolls + 10 ring row
10 barbell tempo bench press

Strenght
Tempo Bench Press 5x5reps@40-60% of 1rm
take 3 seconds for lowering down each rep. Perform 10 alt hand kb gorilla row after bp. (5/5 per hand)
rest 2-3 min bwn sets

Gymnastics
Ring or Bar Muscle ups 5x3-5 reps
rest 1-2 min bwn sets

Metcon (keep easy or moderate pace,)
3 or 4 rounds
20/15 cal row
20/15 push ups (split these in 2-3 sets)
20 goblet hold lunges in place @16/24kg
20 v-ups or ghd sit ups

Accessory Work
2x12/12 single arm db press
2x12/12 single arm db upright row
2x20-30 weighted russian twits feet on the ground
rest as needed