Death by Cluster:

Strict Pull up/ Kipping
1min rest
Push ups
1min rest
V ups/ Tuck ups

4 sets:

15 Bent over Flys
20 Tricep extensions
1min rest

6min Amrap:

10m Seal walk
30 Du´s

Deadlift

5x 5 @ ~ 75% of 1RM (no TNG)
rest ~2min

Accessories

15min to work on:
14 walking lunges (2x DB´s in Farmers pos.)
20sec. tall kneeling palloff hold (each side)
6-8 ring body saw

Warmup

4 sets
3x cmj + longjump
4-5 snatchgrip sotts press

Snatch complex

Every 90s for 8 sets
Alternate between
1. Powersnatch + ohs
2. Squatsnatch

Finisher

Amrap5
Pinchgrip walk
Every time you drop do 10 scapula pushups

WOD: Row and Bike

4min Amrap:
2cal Bike
2 Single DB Box Step ups
+ 1 every new round
2min rest
10min Amrap:
Xcal Bike
Xreps Single DB Box Step ups
(start where you finished after the 4min Amrap)

4min rest

4min Amrap:
7cal Row
3 Burpee over rower
+1 every new round
2min rest
10min Amrap:
Xcal Row
Xreps Burpee Box Jump
(start where you finished after the 4min Amrap)

Mobility

Lower body hips/knee/ankle