strength 5 x 8
+ 5 x 12 accessory work

pause backsquat (from floor + climbing sets)

kb or db lunge (goblet hold)

tc:10 min / 30 - 20 - 10

deadlift 60/40
pistol squat

3 rounds with stick

10 shoulder rotation
10 behind the neck press
10 overhead squat

into

3 x 5 snatch balance

20 min amrap

10 power snatch 30/20
10 overhead squat 30/20
400 m run

strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse

10 min ladder 3 - 6 - 9 - 12...

hangpowercleans 42,5/30
russian kb swing 24/16

headstand practice

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

15 min amrap

buy in 50 push ups

15 push press 30/20
15 backsquats 30/20
15 burpees