Pull:
1RM Ring pull up

WOD:
3 Rounds
20 Deadlift
20 HSPU
-100/70kg

WOD:
3x4min on, 2min off
A.
5 Burpee box jump
50 DU
5 Push jerk 60/42,5kg
B.
10 Burpee box jump
50 DU
10 Push jerk
C.
15 Burpee box jump
50 DU
15 Push jerk

WOD:
12min amrap
15 Wall ball
20 T2B
25 KBS 24/16kg

Squat:
1RM Pause back squat
3×3 Pause back squat

Accessory:
4×10 Good morning

Clean:
6×3 Deficit power clean

WOD:
50 Deadlifts 85/55kg
50 Ring dips
50 KBS 24/16kg
50 Wall balls

Press:
1RM Z-press

WOD:
21-15-9
Push press 52,5/35kg
Bar over burpees
-50 DU after each round

Squat:
Tempo back squat, find a heavy single

Accessory:
3×10 Hip thrusters
3×10 Romanian deadlift