10min for Quality:

Parallel Wall sit + 3sec alt. foot elevation (2-5 foot elevations each)
20m One Arm KB carry in Front rack position (both arms) (24-28kg/16-20kg)
5-10sec One Arm ring top hold (both arms)

3*20sec on/ 40sec off

Hollow body hold + Band pull

3sets of:

ME CTB/ Pullups + TTB

3*30sec on/ 30sec off

1 Push up + 2 Mountain Climber (in Rings)

Clean Complex

Find max weight for:
P. Clean + Hang Clean

WOD

For time:
20 P. Cleans (60/40kg)
30 T2B
40 WB (9/6kg)
50 Med. Ball walking lunges (9/6kg)
100 DU´s
- 12min cap -

P. Clean + P. Jerk EMOM

10min EMOM:
1 P. Clean + P. Jerk (work up in weight)

Clean and Jerk Complex

5 sets of Clean + P. Jerk + S. Jerk @~90% of today's heaviest P. Clean and Jerk (2sec pause in each catch position of the jerk)

Push Jerk Efficiency

Every 90 sec for 5sets:
6 TNG Push Jerks (as heavy as form allows)

WOD:

2sets:
500/400m row
1min rest
400/300m row
1min rest
300/200m row

2min rest between sets

Then

1500/1250m row with 5k pace
1min rest
1250/1000m row with 5k pace
1min rest
1000/750m row with 5k pace

Directly into
4sets:
10 Burpee over Rower
30 DU`s

Clean and Jerk

4 sets of:
P. Clean + P. Jerk + Clean + Jerk @ ~85%

Back Squat

5x 5 @ 78%

WOD

4 sets of:
15/12 cal Bike
7 Squat Cleans @ ~ 60%
rest 60sec.

WOD

4 rounds of:
10 Burpees
15 T2B
30 DU´s
- 7min cap -

Accessories

3 sets of:
10-15 Hip Ext tempo 3011
40m walking lunges