for quality
3 rounds
4 strict T2Bs
5 ring dips
10m hand stand walk

5 rounds for quality
10 K2E
10 good morning
10 thruster
10 clean & jerk

12min EMOM
even 10 Shoulder presses 35kg/20kg
odd 10 kb swings 32kg/24kg

Rowing workout
500m mod, 100m hard, 100m easy, 100m sprint, rest 45 sec
500m mos, 200m hard, 100m easy, 100m sprint, rest 1 min
500m mod, 300m hard, 100m easy, 100m sprint
Your result is the whole time.
Try to keep the same pace through the workout.

5 rounds
5 strict pull ups
5 strict toes to bar
5 strict HSPU

20 min amrap of:
* 300m Row
* 8 Kipping Hspu
* 8 Burpees
* 4 Mu

3 rounds
400m run
30cal row
10 burpee over the rower

Snatch 3x60%, 2x3x70%, 3x2x80%

AMRAP 12:
30 Hang Power Snatch 30/20
30 Front Squat 30/20
20 Hang Power Snatch 40/25
20 Front Squat 40/25
10 Hang Power Snatch 50/35
10 Front Squat 50/35
ME MU

In teams of two, with 1 barbell:

50 Back squats 60/40kg
40 Pull Ups
30 Shoulder to overhead 60/40kg
50 Front Squats 50/30kg
40 Pull ups
30 Shoulder to Overhead 50/30kg
50 Overhead squats 40/20kg
30 Shoulder to Overhead