Build up to a heavy deadlift single.

 3 × 5 for both hands (focus on technique)

8 Sets :

Set 1 : 5 @ 65%
Set 2 : 4 @ 70%
Set 3 : 3 @ 73%
Set 4 : 2 @ 76%
Set 5 : 5 @ 68%
Set 6 : 4 @ 72%
Set 7 : 3 @ 78%
Set 8 : 2 @ 81%

Go Every 2:30

Power Clean
10RM

Move perfectly and find a smooth 10 rep max touch and go.

E90s x12
4x 2 hang squat clean + 1 squat clean
4x 1 hang squat clean + 1 squat clean
4x 1 hang squat clean

For time
21-15-9 reps
Front rack lunge walking steps @16/24kg KB's (2kb's)
Pull ups
rest 1:1 and repeat same thing with
15-12-9 reps.

Scaled version with reps is first set 15-12-9 and
second set 12-9-6 reps.

Shoulder Press
4x5 70%
5+ 70%
You can now go off your 1RM, if that feels easy then add 2.5-5kg.
Post AMRAP reps in comments

In teams of 3
4-5 rounds
12/15 calories of rowing (shouldnt take over 50 seconds)
6-8 power snatches @35/50kg
start new round always when rower is free to use. goal is to be able finish 1 round in 1,5 minutes . (4-5 times 1,5 min on / 1,5 min off)
Snatch weight shouldnt be over 65% of 1rm.

3 x 2 deadlift

• leave 1-2 reps in the tank
• rest 4 min btw sets

Alternate through for 4-5 Rounds
10/10 Kb single leg Deadlift 32/24kg
5-8 Chin ups
20 hollow rocks