A. Clean

15 min to work up to a heavy weight for

1 squatclean, hang squatclean, high hang squatclean

Then do 5 Sets on this weight

2 min rest between sets

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

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

A1. Shoulder Press 4 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. Hand Over Hand Sled Pull 4 x 1

1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull

B. MetCon

12min EMOM
1. 30sec. ME Prowler push (10m there and back)
2. 30sec. ME russ. KBS
3. 30sec. ME Burpees
4. 30sec. ME Goblet Squats

A. 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats 6 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
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. Romanian Deadlift 3 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

with 3sec. eccentric

B. Intervals

10min EMOM
1. 45sec. Echo Bike for cals
2. 30sec. Farmers walk for meter (15m there and back)

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 do 15-20 single leg banded legcurls per side

B1. Single Arm Dumbbell Push Press 3 x 6-10

6-10 Single Arm Dumbbell Push Press
6-10 Single Arm Dumbbell Push Press
6-10 Single Arm Dumbbell Push Press

Reps are each side // Show Control on top of each rep

B2. 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

B3. Alternating Leg V-Up + Pike Leg Lifts 3 x 8-14

8-14 Alternating Leg V-Up + Pike Leg Lifts
8-14 Alternating Leg V-Up + Pike Leg Lifts
8-14 Alternating Leg V-Up + Pike Leg Lifts

Complex should be Unbroken. Reps are for each movement. Scale reps as needed