A. Clean & jerk

8 Sets:

1 powerclean, 1 Pushpress, 1 pushjerk, 1 splitjerk
90 sec. Rest

B. Clean Pull 4 x 6

6 Clean Pull
6 Clean Pull
6 Clean Pull
6 Clean Pull

A1. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

A2. One Arm Dumbbell Shoulder Press 3 x 6-10

6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press
6-10 One Arm Dumbbell Shoulder Press

A3. Bent-Over Barbell Row 3 x 6-10

6-10 Bent-Over Barbell Row
6-10 Bent-Over Barbell Row
6-10 Bent-Over Barbell Row

B. Accessories

3 sets of:
ME seated banded leg curls (1sec. hold at peak - shoot for 15-25reps)
10-15 Glute bridges into 20-30sec. hold
30m Suitcase carry (each arm)
15 Facepulls into 30sec. pull apart hold

A. For Time: Run with Medballs, Dumbbell Snatches, Burpee over Dumbbells, and more

Run with Medball
28 Dumbbell Snatch
39 Burpee over Dumbbell
84 Wall Ball Shots
Run with Medball
84 Wall Ball Shots
28 Dumbbell Clean and Jerk
39 Burpee over Dumbbell
Run with Medball

Run - together with one Medball
all the other movements - split as needed

A1. Landmine Shoulder Press 3 x 8-12

8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press

A2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

B. Intervals

3 rounds of:
60sec. ME DU´s/SU´s
60sec. ME alt. DB-rev. lunges
60sec. ME row for cals
rest 1min

A. 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats 5 x 1

1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats

Percentages from 1RM Snatch

B. Pause Front Squat 3 x 4

4 Pause Front Squat
4 Pause Front Squat
4 Pause Front Squat

RPE 8-9 for all sets. Start with 2 reps in Reserve and keep the weight for the next two sets.
3sec. pause in bottom position.

C. Upper Body Gymnastics Strength/Capacity

10min EMOM
1. 5-15 strict HSPU
2. 5-15 strict Pull ups
Aim for a number of reps that allows for unbroken sets for all 5 rounds. Only if the lowest number of reps is not possible, split the reps as needed (3+2 HSPU in the 2. set...).
Only decrease ROM in HSPU if even accumulated reps for 5 HSPU is not manageable for 5 rounds!

A. Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches 8 Sets

Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches
Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches
Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches
Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches
Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches
Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches
Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches
Snatch Lift Off (2sec. Hold Just Below Knee) + Pause Snatch Deadlift (2sec. Just Below Knee) + 2 Hang Snatches

Work in a 12min window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

10min AMRAP for Quality
15-45sec. HS-hold
15m Suitcase carry (each arm)
15-25sec. L-Chin over Ring hold (low rings)
15m Suitcase carry (each arm)