Squat:
5RM front squat

Accessory:
4×10+10 kb front rack reverse lunges
4×10+10 single-leg deadlift

Push and pull:
5 super sets
3-6 strict chest-to-bars
6-13 ring dips
*2:00 rest between sets

WOD:
21-15-9
SDHP 35/25kg
Toes-to-bars
Shoulder to overhead 35/25kg

Pull:
5RM deadlift
*then 5×5 80%

EMOM 12:
A. 15/12 cal row
B. 15 burpees

Squat:
2RM back squat
*then 3×2 80%

WOD:
5 rounds
2:00 row for calories
2:00 power snatches 35/25kg
2:00 medball cleans

EMOM 30:
A. 10 pull-ups, rest of the minute double-unders
B. 15 push-ups, rest of the minute db snatches 22,5/15kg
C. 10 thrusters 50/35kg, rest of the minute bar over burpees

EMOM 8:
2 thrusters, 50% of front squat 1RM

Accessory:
4×10 good morning, 1s pause in the bottom position
4×10 goblet squat, 1s pause just above parallel on the way up

Mobility

WOD:
3 rounds
12 burpee box jumps
12 power cleans 60/42,5kg
-5:00 rest-
3 rounds
12 burpee box jumps
8 power cleans 80/60kg