3-4 Rounds:
2-3 Lowers from inverted hang (move slowly)
20-30 sec handstand hold (againts the partner or free)
30-50 DU/slam ball, sledge....

With partner and work/rest 1/1

5 sets for both lifts:

5 x Press (1 sec . pause on front rack) + Dumbbell or Kettlebell bent-over row 10 L + 10 R

Rest 90 seconds

BEAR COMPLEX

Male: 40-45-50-55-60
Female: 25-30-32,5-35-40

As far as possible, 30 min timecap.
Complete total of 7 rounds of following complex:

Power Clean
Front Squat
Shoulder 2 Overhead
Back Squat

(bar cannot touch the ground during these 7 rounds)

4 rounds
10 Back Squats 60kg/40kg
200m eow

Run 400m
20 C2Bs
20pistols alternating
20 ring dips
20 T2Bs
Run 400m

Front squat 5-3-1-3-5 (add 5 lbs or more than last time)

*5+ Glute ham raise before every set or Hip extension

5 x Power snatch+OHS+Snatch balance

4 rounds
8 Deadlifts 100kg/75kg
20 kb swingss 24kg/16kg
20m Waiterswalk 20kg/10kg

Pause front squats 4x6x60%,

3 rounds
8 C2Bs
6+6 pisol squats
200m row
8 ring push ups
200m run