Emom10: 200/180m row
emom10: Bmu/c2b/pull ups

If you can do mu/c2b/pull ups with no problem under fatigue start with rowing Emom.
If pull ups are your ultimate weakness start with pu emom!
Choose rep scheme that you can repeat!
*scale down the rowing distance if needed

Score is reps of bMu/c2b/pull ups

Emom10
1. 5 hang power snatch 50/35
2. 3-15 hspu

rest 2min

emom
1. 8-10 ohs 40/30
2. 5-15 t2b

Amrap7
Row 200m
5 p cleans 80/55kg
10 pull ups

-Rest3min-

Amrap7
10/10 db lunges
6-10 burpee over db
10-15 hspu

Amrap 3min x 3. Rest 1min btw. amraps.

2 bmu
4 t2b
6 db snatch 22,5/15kg

*scaled
2 c2b / pull up / ring row
4 leg / knee raise / v-up
6 db snatch

For time:

500 m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1) Push up
2) Sit-up
3) Handstand hold / HS hold with box
4) Box jump
5) Machine

You choose amounts of each movement

Amrap5
5-10 pull ups
5+5 single arm devills press 22,5/15kg

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

95 lb, then 115 lb, then 135 lb Males
65lb, 75lb, 85lb Females

Time cap: 12 minutes

Scaled
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

65 lb, then 85 lb, then 105 lb Males
45 lb, then 55 lb, then 65 lb Females

Time cap: 12 minutes

12-9-6 clean & jerks
8-8-8 front rack lunges

60/42,5kg

21-15-9
shoulder to overhead 50/35kg
bar over burpee

Goal is to finish this under 10 minutes