Warm-up:

4min AMRAP
5 KB SDLHP
5 KB Swings
5 Goblet Squats
*Perform at an easy pace. Do not try and WIN the warm-up

OLY:
Spend around 20-25min performing the following:

5×5 Touch-and-Go Power Cleans
*Perform around 65-70% of 1RM. Go up or down according to feel.

WOD:

3min AMRAP
5 Lateral Barbell Burpees
5 Deadlift (135/95)

Rest 5min and prepare bars…

21-15-9-6-3
SDLHP
Thrusters

Rx: (75/55)
Big Dawg: (95/65)

Progressive Model:
Pull-ups

Cool-Down:
Roller Exercises
Shoulder Mobility Exercises