A. Snatchbalance

5 Sets:

1 snatchbalance (2 sec. In catch), 3 Overheadsquats

60-90 sec. Rest

B. Snatch complex

8 Sets:

3 Pause snatch Deadlift; hangsnatch; 2 Overheadsquats

60-90 sec. Rest

A. 2x 10min AMRAP

6x alt. 3min AMRAP, 2min rest
#1 AMRAP:
20 alt. DB Snatch @22.5/15kg
200m Medball run @20/14lbs
remaining time Burpees over DB

#2 AMRAP:
20 Wall Balls
200m Meatball run @20/14lbs
remaining Time Burpee to target

A. Clean 4 x 3

3 Clean
3 Clean
3 Clean
3 Clean

B. Deadlift 3 x 3

3 Deadlift
3 Deadlift
3 Deadlift

Rest 30sec. 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 2-3 Rope Climbs immediately after that using your feet.
No more than 5sec. btw reps, try to go "TNG"!

A. Backrack Reverse Lunges 3 x 5-8

5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges

Work at ~RPE8-9 for all sets.

Rest 30s between legs

In your rest btw sets (also after the last set) do 15-25 Banded Pull aparts

B. Barbell Bench Press 3 x 3-5

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

Work at ~RPE8-9 for all sets.

In your rest btw sets (also after the last set) do 8-10 single leg glutebridges with 1s hold at top per side

C. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

Work at ~RPE8-9 for all sets.

In your rest btw sets (also after the last set) do 20-30 fast but still controlled Banded Triceps Extentions.