A. Clean Complex

10 sets:

1 3-pause cleanpull, 1 powerclean, 1 hang squatclean

60-90 sec. Rest

B. 8 minute EMOM of Hang Power Cleans and Front Squats

12 Hang Power Clean
14 Front Squat

A. Outdoor

21-15-9
Alt. DB snatches (22,5/15 kg)
Pull ups
Burpees over DB
S.a.DB Thruster
-TC: 12 min-

Into

For time:
45 alt. DB snatches
45 pull ups
45 Burpees over DB
45 s.a. DB thruster
-TC: 12 min-

A. SKILL Handstand/walk

Practice Handstand hold/walk for 12-15 min
- Wall hold Variations
- weight leaning on wall or box
- shoulder taps on wall or box
- plate climbing
- Partner assisted
- freestanding

B. Metcon

"DB DT"

10 rounds for time*

12 SA DB Deadlifts (1x22,5/15)
9 SA DB hang Powercleans
6 SA DB STOH

*After each round do 6 shuttleruns (1 SR = 1 x 10m)

*Switch sides after each round

TC: 12 min

A. 1 Below Knee Hang Power Clean + 2 Hang Squat Cleans 4 x 3

3 1 Below Knee Hang Power Clean + 2 Hang Squat Cleans
3 1 Below Knee Hang Power Clean + 2 Hang Squat Cleans
3 1 Below Knee Hang Power Clean + 2 Hang Squat Cleans
3 1 Below Knee Hang Power Clean + 2 Hang Squat Cleans

B. Deadlift 3 x 3

3 Deadlift
3 Deadlift
3 Deadlift

Rest 40sec. 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 2-4 Rope Climbs immediately after that using your feet.
No more than 5sec. btw reps, try to go "TNG"!