strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse

tc: 10 min / 3 rounds

10 power cleans 80/55
20 pistol squats

headstand practice

4 x 10 im supersatz
barbell z press
+ one arm db bent over row

15 min amrap

37 thruster 20/15
37 alternating db snatch
37 russian kb swing
37 cal row/ski
or 900/750 m bike
or 28/20 cal air bike

every 3 min for 10 rounds

8 hang squat cleans 60/40
20/15cal row/ski
or 500/400 m bike
or 15/12 cal air bike

14 min amrap

ladder 2 - 4 - 6 - 8...

cal row/ski/bike
pistol squat
push up


2 min rest

14 min amrap

buy in 2 block runs
me burpee chest to bar pullups