A. 3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean 8 Sets

3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean
3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean
3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean
3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean
3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean
3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean
3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean
3 Clean Grip Deadlifts + 2 Clean Pulls + 1 Squat Clean

B. Accessories

3 sets no rest
8-12 pause pushpress (2s in dip)
50m Single Arm Farmers walk each side

A1. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

A2. Single Arm Dumbbell Overhead Triceps Extension 3 x 8-15

8-15 Single Arm Dumbbell Overhead Triceps Extension
8-15 Single Arm Dumbbell Overhead Triceps Extension
8-15 Single Arm Dumbbell Overhead Triceps Extension

rest 1-2min

B. Lower Body Intervals

3 sets of:
2min on 2min off
45sec. Row for cals
12-20 (DB) walking Lunges
max Air Squats in remaining time

A. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

Work at RPE 8-9 for all sets.

B1. Alternating Dumbbell Deficit Reverse Lunges 3 x 12-20

12-20 Alternating Dumbbell Deficit Reverse Lunges
12-20 Alternating Dumbbell Deficit Reverse Lunges
12-20 Alternating Dumbbell Deficit Reverse Lunges

@RPE 8-9 for all sets

B2. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

@RPE 8-9 for all sets / 6'' incline

C. Finisher

Amrap5
10 wallballs (20/14)
20s wallsit

A. Power Clean + Squat Clean + Split Jerk 5 x 1

1 Power Clean + Squat Clean + Split Jerk
1 Power Clean + Squat Clean + Split Jerk
1 Power Clean + Squat Clean + Split Jerk
1 Power Clean + Squat Clean + Split Jerk
1 Power Clean + Squat Clean + Split Jerk

Drop and Go

B1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

B2. Strict Handstand Push-Up 3 x 4-6

4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up

Scale with (deficit) Pike Pushups if not able to do full ROM

C1. Ring Push-Up 3 x 8-15

8-15 Ring Push-Up
8-15 Ring Push-Up
8-15 Ring Push-Up

C2. 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

C3. Goblet Cyclist Squat 3 x 10-20

10-20 Goblet Cyclist Squat
10-20 Goblet Cyclist Squat
10-20 Goblet Cyclist Squat