30 EMOM:

1. 6 Hang Power Snatches (BB: 40/30kg S1: 35/25 kg S2: 25/15 kg or Alt Single DB)
2. 12-15 Chest to Bars Pull Up / Pull Ups / 15-20 Ring Rows
3. 10-14 Single DB Back Rack Box Step Overs (Box: 60/50 cm / DB: 22.5/15 kg)
4. 20/16 Cal Ergo
5. Rest

Core:

4 Rounds:  (Time Cap: 12min)

16 Weig. Alt V-Ups + 16 P-Bar Leg Raises + 16 Bench Crunches

Rest as need

Strength Class

Back Squat
%55 2×10
%60 2×8
%65 2×6

Bench Press
%60 2×10
%65 2×8
%70 2×6

Strict Overhead Press
%55 3×8

3×8-12
Weighted Sit Up
Banded Face Pull
DB Reverse Fly