Strength: Squats/Cleans

A) Back squat 5*5 weight from elements
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*3*70%
D) Clean 5*3*70%

Skill:

A+B: Front Rack Mobility Drills.
C+D: 3×3 Tempo (4-2-1) Front Squat 102.5% of Clean

MetCon: 21-15-9 Reps for time
Front Squat & HSPU

A) Goblet squat 16/12 – HRPU
B) 30/20kg – Pike push ups
C) 42.5/40kg – HSPU
D) 60/40kg – Def.(20kg plate) HSPU