AMRAP12
15 abmat sit up
12 double db box step over 22,5/15kg
9 push up

Smooth is fast! Start with bar only, keep it light.

http://www.catalystathletics.com/exercise/150/Tall-Clean/

6 x Every 3 min
400 m / 200 m

*you should get more than a minute rest. But the faster you - the more you can rest. ;)

4 x 6 Strict deficit HSPU

then

EMOM 8
8 Kipping HSPU

4 x 2min work with partner:
10 bar over burpee
10 front squat 70/50kg
rest of the time t2b

A does 2min - B does 2min - … 4 rounds each

4 x 5

3 rep reserve

EMOM 10
High hang snatch pull + snatch + Snatch balance @ ~70%

4 Rounds for time

15 KBS (24/16kg)
12 T2B
9 Sit-ups
6 Burpee

TC 10 min

~60-90min

Run / Walk / Bike

Just enjoy the outdoor sports

3 Floor Press

Build to a heavy set of 3 floor presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.