A) 7-5-3 push jerk

B) 4 sets, 90s rest between
400m run (gradually increase pace during 400m)
5 power clean & jerk

A) 4 rounds:
6 shoulder press
30s rest
6 weighted strict pull-up
60s rest

B) 3 sets of:
400m run
10 handstand push-ups
1 rope climbs
10 burpees
200m walk

A) 5 sets, E2M
2 hang squat snatch
1 squat snatch
1 overhead squat (pause 2s)

B) Amrap 7:
8 toes-to-bars
4 squat cleans 70/47,5kg

Amrap 40:
400m run
20 hollow rocks
10 strict pull-ups (in set of 2)
400m run
20 arch rocks
10 push-ups
400m run
20 curtsy lunges (goblet)
30s handstand hold (free/wall)

A) Build to a heavy 8 back squat
*then 3×8 90%, E3M

B) For time:
42 dumbbell snatches
21 box jumps
30 dumbbell snatches
15 box jumps
18 dumbbell snatches
9 box jumps
-22,5/15kg

Amrap 20:
20 wall balls
20 chest-to-bars
20 power cleans 50/35kg
20 v-ups

A) 8/6/4 push jerk

B) 27-21-15-9
Power snatches 35/25kg
Bar over burpees