A. Squat snatch
1×3 70%
1×2 75%
1×2 77%
1×2 80%
1×1 85%
1×2 87%
1×3 70%

B. 3 rounds for time:
50 double-unders
15 hang power snatches 42,5/30kg
10 bar over burpees

EMOM 10:
1. 1 squat clean + jerk
2. 10 toes-to-bars
+
Rest 5:00
+
EMOM 10:
1. 2 power clean + jerk
2. 10 pull-ups
+
Rest 5:00
+
EMOM 10:
1. 4 thrusters
2. 8 burpee box jumps
+
Rest 5:00
+
EMOM 10:
1. 8 hang squat cleans
2. 50 double-unders

A. Deadlift
Build to a heavy 3 @ RPE 9

B For time:
90 kettlebell swings 24/16kg
70 abmat sit-ups
50 push-ups
30 wall balls
10 reverse burpees

A. Bar muscle-up practice

B. AMRAP 15:
8 strict pull-up
12 box step-up 1×22,5/15kg
16 dumbbell snatch 22,5/15kg

A. Front squat
Build to a heavy 5
*then 3×5 85-90%

B. Front rack kb reverse lunge
2×10+10

C. Core
3 sets:
20 heel over object
30 weighted russian twist
-Rest as needed

Handstand push-up practice

2-2-2-2minute intervals:
10 bar over burpees
12 SDHP 52,5/35kg
Max reps OHS 52,5/35kg
*Rest 1:00 between

A. Power clean & jerk
2+1 RPE 7
2+1 RPE 8
2×1+1 RPE 8,5
1+1 RPE 9
1+1 RPE 9,5
1+1 RPE 10/10

B. AMRAP 10:
10 HSPU
10m HS walk
35 double-under