For time:
21-15-9
Front squat 80/60kg
Strict pull-up

A) 5×1+3 deadlift + hang deadlift

B) EMOM 16:
1. 6-8 devils presses
2. 6-10 double db box step overs
3. row for cal
4. row for cal

A) 5×2+1+1 clean pull + hang power clean + low hang power clean
*add weight and build to a heavy but technical set

B) 3 rounds for time:
400m run
20 alternating 1-arm db hang clean & jerk 22,5/15kg
15 toes-to-bars

A) 1RM back squat

B) 3x max reps strict handstand push-ups
*full rest between sets

”Whitten”
5 rounds of:
22 kettlebell swings 24/16kg
22 box jumps
400m run
22 burpees
22 wall balls

A) Pull-up practice

B) EMOM 12:
1: 5 thrusters
2: 5 strict pull-ups
-5:00 rest-
EMOM 12:
1: 10 wall balls
2: 15 ring rows

A) 5×3 pause deadlift, E3M
*pause just below knees 2s
*add weight

B) EMOM 15:
1: 30s russian swings 32/24kg
2: 30s hollow body hold
3: 30s max meters handstand walk