15min practice:

Pull ups

Wod: 8min Amrap:

1-2-3-4-...
Strict Hspu
6 TTB

Strict Press

In 5-7 sets work up to a heavy weight for:
3 dead stop strict press

Chin ups + DB-Bench Press

4 sets of:
4-6 strict (wtd.) Chin ups
rest 30-60sec.
8-12 DB-Bench Press
rest 30-60sec.

Accessories

3 sets of:
10-15 bent over DB-rows (45° ellbow)
15-20 band pull aparts
rest 60sec.

Warmup

3 sets
4 Reactive hurdle jumps each side (both legs or lower if not possible)

4 db jump to Split to press each side

Clean and jerk

Every30s for 5 sets
1 clean and jerk (light-moderate/ same weight)

Rest

Every60s for 5 sets
1 clean and jerk (moderate to heavy/same weight)

Rest

Every90s for 5 sets
1 clean and jerk (heavy/increase to maxfor the day)

Finisher

3 rounds
30s fr kb wallsit right
15s rest
30s fr kb wallsit left
15s rest
30s tempo gobletsquats
15s rest

Row or Bike:

35min Amrap:
3*10/8cal Bike or 3*13/10cal Row
30sec rest between sets
Into
30/24cal Bike or 39/30cal Row
1min rest

*Goal: Every set of the 3sets have to be faster than the single set

Mobility

Loaded mobility fullbody