strength 5 x 8
+ 5 x 12 accessory work

pause back squat (from floor + climbing sets)

kb or db lunge (goblet hold)

tc:10 min / 10 - 20 - 30

back squats 50/35
burpees

3 rounds with stick

10 shoulder rotation
10 behind the neck press
10 overhead squat

into

3 x 5 snatch balance

20 min amrap

5 hang power snatches 40/30
5 overhead squats 40/30
20/15 cal row/ski
or 200 m run
or 500/400 m bike
or 15/12 air bike

strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse

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

power cleans 50/35
db goblet squats 22,5/15

headstand practice

4 x 10 im supersatz 

barbell z press
+ one arm db bent over row

15 min amrap

buy in 50 burpees

5 push press 50/35
5 front squats 50/35
10 kb swings 24/16
20 double unders / 50 single unders