4 Rounds of:
30sec Handstand Hold
8 x Push ups
40sec Hollow Hold

16 min EMOM

1 - 40sec Assault Bike
2 - 40sec Row
3 - 40sec Burpees

Find a number you can constantly hit for the 6 rounds

4 Rounds of:
20sec L sit hold
8-10 Toes to Bar
1 min rest

6 x 3 Full Clean @ 60%

Focus on technique and movement not strength

5 x 12 Overhead Squat

3 x 3 Clean Pull

3 Rounds of:
12 Jumping Squats
16 Jumping Lunges 8/8
With a 20/10kg bar (or more if needed) in Back Squat position
Rest 1 Min between rounds

5 sets AHAFA of:
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch

12 min AMRAP:

9 DL
6 hang power cleans 60/40
3 STOH
3 CTB
6 HSPU
12 KBS 24/16

SKILL-15 MIN EMOM 3 ROUNDS

MIN 1-9 strict pull ups-weights optional
MIN 2-10 weighted cossack squats
MIN 3-9 strict ring dips-weights optional
MIN 4-10 one arm OHS with DB (RX 22/15) (SX 15/10)
MIN 5-rest