Weightlifting
1 Hang Clean + 1 Below the Knee Clean + 1, 1” off the floor Clean 
2 sets @ 73%of 1RM
3 sets @ 78%of 1RM
* Rest 2 minutes between sets

Deficit Deadlift - 3x5
@ 110% 1 RM Clean
* Rest 2 minutes between sets

Clean - 3x1
@ 85/93/100%
* Rest 2 minutes between sets

Push jerk - 3x3
Work Up in weight
* Rest 2 minutes between sets

Metcon:
21-15-9 for time:
Pullups
HR Pushups
TC 5 min

Metcon:
With a Partner
2 rounds
1000m Row (resting partner must perform 50 double under prior to every switch)
12 Rope Climbs (Split)
1000m Row (resting partner must perform 50 double under prior to every switch)
18 Overhead Squats 70/50kg (70%+ of 1 RM) (Split)
TC 30 min

Conjugate Strength:
Every 20 sec x 10
2 Deadlift against bands at 50%1RM + 25% band tension

Burgener Warmup Clean

Weightlifting:
2 sets of:
3 Hang Cleans @60% of 1RM Clean
2 sets of:
3 Hang Cleans @70% of 1RM Clean
2 sets of: 
3 Hang Cleans @75% of 1RM Clean

Metcon:
Every 4 min x 4 Rds
10 T2B
10 Burpee Box Jump Overs
10 T2B
10 Box Step Ups 2x22.5/15kg

„GOAT DAY“
EMOM x 8
1. min: Movement 1
2. min: Movement 2

Metcon:
Hero Workout
„Holleyman“
30 rounds for time of:
5 Wallballs 20/14 lbs
3 Handstand pushups
1 Power clean 100/70kg
TC 30 min

Scaling:
This is a long hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Conjugate Strength:
Push Press against bands - 2 RM

Metcon:
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing 24/16kg
36 pull ups
Run 800 meters
42 kettlebell swings
24 pull ups
Run 400 meters
21 kettlebell swings
12 pull ups
TC 22 min

Weightlifting:
2 sets of
3 Snatch Push Press + 2 Pause Overhead Squat + 1 Snatch Balance @60+70% of 1RM Snatch
2 sets of
2 Snatch Push Press + 1 Snatch Balance + 1 High Hang Snatch @75% of 1RM Snatch

Squat Snatch - 3x1 @ 75/80/85% 1 RM

Metcon:
3 Rounds for Time:
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats 70/50kg

-Rest 5:00 -

For Time:
36 Chest to Bar Pullups
27 Burpees to bar
18 Front Squats 70/50kg
TC 6 min each set