5 rounds:
3 Squat cleans 65-80%
15 Pull ups (scale reps if needed)
20 Air squats
Rest 2 minutes

Move relatively fast as you have 2-minute rest between rounds

Result is total time after fifth round

1) Push up
2) Sit up
3) Kipping pull up
4) Wall ball
5) Rest

Choose reps by feel

4 rounds quality first:
5-15 Kipping pull-ups
20-50 Double unders (or practise)
8 Narrow grip overhead squat

Not all out:
1) Ski/Row/Bike
2) Handstand walk / Handstand hold squat
3) Overhead squat (light)
4) Ski/Row/Bike
5) Double under
6) Power snatch (light)

1. 10 hspu / box hspu / pike hspu / db press
2. 45s row
3. 10 kipping pull ups
4. 45s air squats

Every 3 minutes for 5 rounds:
300/275m steady pace Row
10 Thrusters (30/20kg)
10 Pull-ups

Scaling option:
60 sec Row
6-8 Thrusters (barbell)
6-8 Jumping pull-ups

Or choose something between options!

8 minutes:
3-6-9-12-15-18-21... of:
Toes to bar
Power clean ~60%

EMOM 12:

1) Row 40 seconds, for example 15/12 cal or less, maintainable but hard

2) 4-10 Thrusters (30/20kg) + 4-10 Kipping pull-ups or Ring row

3 rounds:
2-minute Row
12-20 Thrusters (20/15kg)
8-12 Pull-ups / Ring rows

Rest 1 minute between rounds

Round 1 should feel ok, 2 and 3 can be hard

EMOM 10:
1) 3 x power clean (technique first)
2) 5-12 x toes to bar

Rest 5 minutes

EMOM 10:
1) 20s fast: row, ski or bike
2) Handstand hold (or handstand walk)