3 rounds for time of:

3 x rope climb
12 x push press (50/35kg)
16 x GHD / weighted sit-up

12 minute AMRAP:

• 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 1 deadlift (75% 1RM)
• 1 round of Cindy
• 2 deadlifts
• 1 round of Cindy
• 3 deadlifts ..

Share the bar with someone

As many rounds as possible in 15 minutes:

• 3 Muscle-ups
• 5 Power cleans 185/115
• 7 Bar facing burpees

EMOM for as long as possible
Snatch x1, start with empty bar and add 5kg after each lift... when you can't snatch anymore, clean the weight and continue... when you can't clean any more, deadlift and continue in the same manner until you can't lift the bar anymore...
Score is max snatch, clean and deadlift

Emom 9x3 Bench Press 75% 1RM

Shoulder to overhead:

• find a heavy set of ten
• do 2 x 8 touch and go sets @ heavy10 - 10%
• 2 legless rope climbs after every set
• rest 3min between efforts