Power snatch 5x3
Legless rope climb 6x1

"AMRAP in 12 minutes
5 Pull-Ups
10 Burpees
7-7 Kettlebell Snatch @16/12kg
20 Double-Unders"

A.
Run 400m (easy)

3 rds: (with empty barbell)
5 Deadlift
5 Front squat
5 Shoulder press / Push press / Push jerk

Run 400m (hard)

2 rds: (add weights)
3 Deadlift
3 Front squat
3 Push jerk

Mobility...

B.
For time:
Teams of 3.:

800m Team Run (with 1 dumbbell)
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Team Run (with db)
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team Run (with db)
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Team Wreckbag Run
30 Deadlifts
30 Front Squats
30 Push Jerks

(Time cap: 30min.)

Rx:
Dumbbell:
22.5/15kg

Barbell:
1st Round (60's) - 50/35kg
2nd Round (50's) - 60/42.5kg
3rd Round (40's) - 70/47.5kg
4th Round (30's) - 80/57.5 kg

Clean & jerk EMOM 20 min (no result, for quality)

Squat clean + split jerk + jerk BTN

Light load max 50-60% 1RM

AMRAP 28 with a partner:

300 Double Unders
200 Calorie Row
100 Hang Power Cleans (60/ 42kg)

In pairs

3 Rounds each

P1 - 400m run above mile pace
200m Recovery run

P2 - AMRAP
3 muscle ups
6 HSPU
12 russian swings 24/16

Kipping skills, use 20 minutes for practise. Pick 1-3 movements

-kipping
-kipping t2b
-kipping pull-up
-kipping c2b
-kipping bar MU

3 rds strength accessory for quality:

lat pull down in hollow position 10 reps
TGU 4 reps / side
seated pike leg lifts 20 reps (10/direction)

AMRAP 14:
15 Thrusters (40/30)kg
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Rollback Triceps Extensions: 4 x 12. Rest 60s.

Not fot time
4 sets of :
Wide grip strict pull up
5-8 reps
Ring push up
5-8
- rest 45 sec after each movement

RX+: use vest