EMOM 10 minutes
Odd: pick a number of Ring Dips (stick to the number for the entire EMOM) / If not capable of doing Ring Dips do Reverse Push Ups
Even: FLR 20-30 seconds on the rings or on the floor.

Every 90s for 10 rds:
1 power snatch + 1 squat snatch (drop barbell btw reps)
Start from about 70% and build from there

10min AMRAP of:
5 x C2B
10 x Ring dips
15 x Wall ball shots

Every 2min for 18min (3 sets of each):
Station1 - Rope climb x 1-2 ascents
Station2 - Strict HSPU x max unbroken reps
Station3 - Alternating pistols x 20 reps

Partner Leg Throw 2x30s

Practise Strict HSPU

SJ: 5x2

4 rds:
10 TNG C/J (power) + 10-20 pull-up ( go c2b if needed)
rest 2 min
10 hang power clean + 10-25 HSPU (kipping)
rest 2 min
10 TNG power snatch + 7-15 T2B
rest 2min

Barbell as heavy as form allows. You can change weights as movement changes. Unbroken with gymnastic movements.

Foam roller:
lats, glutes, hamstrings 2min each

10rds:
2min on, 1 min off:
20 burbee
20 wallball
20 SDLHP (42.5/30)
20 boxjump
4 rope climb
20 STOH (42.5/30)