Squat:
1RM pause back squat

Accessory:
4×8 back squat
5×10+10 single leg deadlift

WOD:

Part 1
3 rounds
400m run
12 deadlifts 70/45kg
21 box jumps

Part 2
3 rounds
22 burpees
11 back squats 125/85kg

Part 3
2000m row

-5min rest between parts-

Pull:
5×10+10 sigle leg deadlift

WOD:
4 rounds
400m run
50 air squats

Technique:
Kipping pull-up practice

WOD:
21-15-9
Strict pull-up
Bench press at bodyweight

Mobility

Power clean:
EMOM 5
*5 tng power clean
EMOM 5
*3 tng power clean
Every 30s for 5min
*1 power clean
EMOM 5
*5 power clean

WOD:
10x3min on, 2min off
A. 400m run + amrap wall balls
B. 400m run + amrap db snatches 22,5/15kg

Press:
5RM shoulder press

Amrap 10:
5 strict pull-ups
7 strict t2b
9 sdhp 32/24kg

Accessory:
5×10-12 shoulder press