A. For time - TC 30min

4 rounds
5 DB Power cleans #2x22, 5/2x15
35 DU (30s max DU/SU)
10 DB Push Presses
Rest 2min

2 Rounds
10 DB Power cleans
70 DU (1min max DU/SU)
20 DB Push presses
Rest 2min

1 rounds
20 DB Power cleans
140 DU
40 push presses

A. Intervals

30min EMOM
1. 45sec. Echo Bike for cals
2. 10 "heavy" alt. DB-Snatches
3. 6 Ring Rows 9 Push ups 12 air squats
4. 5-10 Burpee Box Jumps @20''
5. rest

A1. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

rest 30-60sec.

B. Intervals

3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Power Snatch 8 x 2

2 Power Snatch
2 Power Snatch
2 Power Snatch
2 Power Snatch
2 Power Snatch
2 Power Snatch
2 Power Snatch
2 Power Snatch

Just before each set do 2 CMJ

B. Accessories

3 sets no rest
8-12 supinated bent over barbell row
30m OH/FA Carry each side

A. Power Clean + Squat Clean + Split Jerk 6 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
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

A. Hang Power Snatch + Hang Snatch 10 Sets

Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch
Hang Power Snatch + Hang Snatch

12 min for all sets. Start with the first weight after the empty bar.

B. Segmented Clean Pull 3 x 3

3 Segmented Clean Pull
3 Segmented Clean Pull
3 Segmented Clean Pull

70%+ of clean
2s pause 2cm off the floor
2s pause just below knee
2s pause just above knee

C. MetCon

5 rounds for time
10 SA DB pushjerks (30/20| 5 each side)
20 Airsquats