3 rounds with stick

10 shoulder rotation
10 behind the neck press
10 overhead squats

into

3 x 5 snatch balance

20 min amrap

6 behind the neck push press 40/30
6 overhead squauts 40/30
20/15 cal row/ski
or 15/12 cal air bike
or 500/400 m bike

strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse

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

power cleans 60/40
burpees

headstand practice

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

15 min amrap

buy in 50 pistol squats / 125 air sqauts

3 shoulder to overhead 60/40
6 deadlifts 60/40
12/9 cal row/ski
or 300/250 m bike erg
or 9/6 air bike

tc: 30 min / 4 rounds

10 hang power cleans 50/35
20 front squats 50/35
1 block run