tc: 30 min / 10 rounds

3 hang power cleans 80/55
3 front squats 80/55
20 double unders
200 m run

8 min amrap

8 handstand push ups / 20 push ups
200 m run

2 min rest

8 min amrap

16 pistol squats
20 cal row/ski
or 500/400 m bike
or 15/12 cal air bike

2 min rest

8 min amrap

32 alternating v ups
20 cal row/ski
or 500/400 m bike
or 15/12 cal air bike

double under practice

4 x 8 im supersatz

4 barbell push press
+ 4 power jerk

8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
hold in the other hand)

tc: 15 min / 6 rounds

5 hang clean and jerks 50/35
10 deadlifts 50/35
20 double unders

strength 5 x 8
+ 5 x 12 accessory work

pause back squat (from floor + climbing sets)

kb or db lunge (goblet hold)

10 min ladder 2 - 4 - 6 - 8...

goblet squat 24/16
russian kb swing 24/16