Part A

Deadlift
First set 5 @ 40%
Second set 5 @ 50%
Third set 5 @ 60%

Part B

Barbell Cycling
EMOM 7min
Min 1 – 7 Hang squat cleans + 1 Push jerk
Min 2 – 6 Hang squat cleans + 2 Push jerk
Min 3 – 5 Hang squat cleans + 3 Push Jerks
Min 4 – 4 Hang squat cleans + 4 Push jerks
Min 5 – 3 Hang Squat cleans + 5 Push Jerks
Min 6 – 2 Hang squat cleans + 6 Push Jerks
Min 7 – 1 Hang squat clean + 7 Push jerks

Warm up to a weight and hold it for the 7min

Extra’s

10min
20sec Work 40sec Rest
Max Burpees