A. Jerk

8 Sets:

1 powerclean, 1 pushjerk, 1 splitjerk 3 sec. In catch

90 sec. Rest

B. Muscle Clean 5 x 4

4 Muscle Clean
4 Muscle Clean
4 Muscle Clean
4 Muscle Clean
4 Muscle Clean

A. 28 minute AMRAP of Running, Man Makers, Air Squats, and Passive Bar Hangs

Run
5 Man Maker
20 Air Squat
Passive Bar Hang
Rest

> 200m Run together; fast!!!
> Man Maker with 2x DBs (YGIG, switch every rep, each 5 reps)
> A: 20 Air Squats, B: Passive Bar Hand (and switch)

A. 1 Power Clean + 1 Hang Clean + 1 Clean 4 Sets

1 Power Clean + 1 Hang Clean + 1 Clean
1 Power Clean + 1 Hang Clean + 1 Clean
1 Power Clean + 1 Hang Clean + 1 Clean
1 Power Clean + 1 Hang Clean + 1 Clean

B. Deadlift 3 x 3

3 Deadlift
3 Deadlift
3 Deadlift

Rest 20sec. between reps and 3min between sets.
RPE 8-10 over the sets.

C1. Barbell Bench Press 3 x 3-5

3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press

@RPE 8-10
Controlled movement on eccentric

C2. Legless Rope Climb + Rope Climb 3 x 1

1 Legless Rope Climb + Rope Climb
1 Legless Rope Climb + Rope Climb
1 Legless Rope Climb + Rope Climb

start with 1 legless RC in a hard but manageable variation for you then do 2 Rope Climbs immediately after that using your feet.
No more than 5sec. btw reps, try to go "TNG"!

A. Back Squat 3 x 3-5

3-5 Back Squat
3-5 Back Squat
3-5 Back Squat

Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 20-30 prone banded leg curls (work to your max or very close to it)

B. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press

Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 15-20 banded Facepulls with 1sec. hold at peak

C. Dumbbell Single Leg Deadlift 3 x 5-8

5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift

Work at ~RPE8-9 for all sets. Rest 1min btw legs.

In your rest btw sets (also after the last set) do 10-20 banded Triceps push downs @20X1 (work to your max or very close to it)