Back Squat
4×4 @80%

8 Rounds:
4 Front Squats 100/70
8 Burpees

Strict Pull Ups
7×5
Control the decent each rep.

Back Squat
5×5 @70%

Every 3 Minutes for 15 Minutes
15 Chest to Bar
15 Box Jump
10 Clean and Jerk 70/50

3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

3. Conditioning
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees

EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk 80/60
Add 5/2,5 each minute

AMRAP 15 Minutes
20 Dumbbell Front Rack Lunge 22,5/15
20 Push ups
20 kB Swing 24/16