3x every 4 minutes (total 12 minutes):
15-20 KB swings
5 Burpees
~10-20 Toes to bar / Hanging knee ups

Each round time cap 2 minutes

AMRAP 4min
8 power clean & jerk
8 bar over burpee

Rest 2min

AMRAP 4min
8 power snatch
8 bar over burpee

Rest 2min

AMRAP 4min
8 thruster
8 bar over burpee

4 Hspu
6 alternating pistols
8 burpees to plate
45 double unders

10 min:
1) Handstand walk or handstand hold
2) Muscle up or kipping pull up practise

10 rounds for time

10 kipping pull ups / banded pull ups
20 du
10 hspu / box hspu / pike hspu
20 du

*scale the reps if needed

Emom 15
1. 12/16 cal row
2. 20-30 du
3. 1-3 rope climb

Emom 20
1. 5-15 T2B / leg raise / v-up / tuck up
2. 10-15 kb swing
3. Plank hold
4. 10 Good mornings

Row 40/30cal
then
5rounds
8 power cleans
8 bar over burpee

Row medium speed but target is to be out of breath after rowing.
Power cleans drop and go singles.
Burpees steady but fast.

3x 6-minute EMOM:

1:
Odd 1-3 Rope climbs or Standing rope pulls
Even 5-15 Ring dips or Box dips

Rest 2 minutes

2:
Odd 5-15 Kipping pull ups or Jumping pull ups
Even 5-15 Push ups

Rest 2 minutes

3:
Odd 8-12 Dumbbell Shoulder to overhead
Even 5-15 Down-ups (Burpee without jump)

EMOM 20
1. 12/15 cal Row
2. 8-12 T2B / v-up / tuck up
3. 10 Burpee
4. 8-15 kipping pull up / Banded pull up / ring row

Scale down the reps if needed