Strength
A) TNG Power clean
12-10-8-6-4
Start @60-70%
B) Split jerk
1×1 @75 %
Then
6×4 @60-70%
Conditioning
EMOM x 8
:30 DU + 2 rope climb / 5 burpee pull up
Extra
4-6 rounds for quality
1 set of kipping HSPU
rest as needed
1 set of GHD sit up