14 DB Snatch alt arms
500 m Row
12 box jumps
5 pull ups
200m Run

Continue for 45min. Keep HR between 70-80% of max.

For time:

250m Row
10 Rower over burpee
1 round fat bar DT @ 25´s/17,5´s kg
(12 Deadlift - 9 Hang pwr clean - 6 STOH)

TC 3min

7 x ( 1 x Power Clean, (without hip touch) +1 x Power Clean )

65 - 75 % Clean 1RM

Sendoff 1:30

EMOM 15
3 Power Cleans
3 Front Squats
3 Push Jerks

Split Jerk 2x3 reps @70-75% and 2x3 reps @80% of 1rm
rest 1-2 min bwn

EMOM 9

1) 17/12 Cal Row
2) 14 Burpee
3) 8 DB clean + 8 DB Jerk (2 x 22,5/15kg)

WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

4RFT:

Row 450/400m
10 power clean 60/45kg

TC 15

3 Rounds

6 Chin-Up (AHAFA)

1min Rest

5 (5s) Deficit negative HSPU

1min Rest

3x5 Behind the Neck Snatch Grip Press (bar from the rack)

RPE 4-5

(You can alternate these movements to save time if you want and you have 2 barbells)