Odd: 6 Weihted Pull up
Even: 6 Weighted Ring dip

3 x 4 + 2 x 6, AHAP

4 Min AMRAP
500m Row
Wall ball 9/6kg AMRAP
4 Min Rest
4 Min AMRAP
500m Row
Burpee AMRAP

Row only once on each interval. Post total Wall Balls and total Burpees. Go all in on each, max effort.

Snatch 3RM touch and go with good form.
20 Mins

Every 2min for 12min
Minute 1-2 & 7-8
- Rope climb x 2 ascent

Minute 3-4 & 9-10
- L-sit hold x 45s (accumulated time)

Minute 5-6 & 11-12
- Hand stand walk 10m

15 Minutes to establish 3RM push jerk
Then
Drop down to 90% and do 3 triples
Then
Drop down to 80% and do 5 doubles
Then
Drop down to 70% and do 10 singles with a 3 second pause in the catch

Power clean + Hang squat clean + Squat clean

BS: 3x3 (80/85/90%)

3×5 Strict Handstand push-up challenging variations

you can scale to pike push ups etc..

For time:
24-21-18-15-12-9-6-3 reps of:
- Row cal
- Push press 50/35 kg
- Box jump 60/50 cm