A. Clean

8 Sets:

1 squatclean; 1 hang squatclean; 2 frontsquats

90 sec. Rest

B. Hang Muscle Clean 4 x 5

5 Hang Muscle Clean
5 Hang Muscle Clean
5 Hang Muscle Clean
5 Hang Muscle Clean

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. Power Clean 5 x 1

1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean
1 Power Clean

Build up to a heavy Powerclean in 5 sets

B. Deadlift 3 x 1

1 Deadlift
1 Deadlift
1 Deadlift

Rest 3min between sets.
RPE 8-10 over the sets.
Use last week weight

C1. Barbell Bench Press 2 x 3

3 Barbell Bench Press
3 Barbell Bench Press

@RPE 8-10
Controlled movement on eccentric

C2. Legless Rope Climb + Rope Climb 2 x 1

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 1-2 Rope Climbs immediately after that using your feet.
No more than 5sec. btw reps, try to go "TNG"!

A. Strength

4 sets

20/16/12/8 goblet squats with increasing weight if possible!

After each set directly do a 40s Glutebridge hold

Rest 90s

B. Strength Endurance MetCon

Amrap12 in teams of 2 as YGIG per movement

2-4 strict pullups (Banded/Ringrow)
4-8 hand release Pushups (on knees)
8-16 calories row (sub 40s)