8 Runden
12x Chest to Bar Pull-Ups
6x Power Cleans with 60kg / 40kg

3 Runden
Row 5min
2min : 30s of Double Unders / Single Unders
5min of Bike
Step-Ups 2min 30sec

21min AMRAP
10x Shoulder to Overhead with 50kg / 35kg
20x Box Jump Overs
30x Sit-Ups

AMRAP 15min
5x Burpee Pull-Ups
10x Shuttle Run
Add 5 burpee Pull-Ups after each round.

10x complex of
1x Clusters /Hang Squat Clean/Front Squat/Jerk

Heavy Day
10x Deadlifts@ 60%
1x core complex
10x Deadlifts@ 65%
1x core complex
10x Deadlifts@ 70%
1x core complex
10x Deadlifts@ 75%
1x core complex
10x Deadlifts@ 80%
1x core complex

21-18-15-12-9-6-3
Sumo Deadlift High Pulls with 45kg / 30kg
84x Double Unders / Crossover

AMRAP 20min
5x Pull-Ups
10x Push-Ups
15x Air Squats
or
10x Pull-Ups
20x Push-Ups
30x Air Squats
or
20x Pull-Ups
40x Push-Ups
60x Air Squats

Squat Day
3×5 Overhead Squats
3×3 Front Squats
3×1 Back squats

for Weight

10 Runden
3x Deadlifts with 130kg / 100kg
6x Chest to Bar Pull up
9x Wall Balls