For time:
10 shoulder to over head 50/40kg
8 c2b
10 hspu
6 c2b
10 strict hspu
4 c2b
10 ring dips
2 c3b
10 ring push ups

3 rounds of 4min AMRAP / 3min rest

15 C2B / Kipping pull-up / Kipping
30 DU / 40 sec practise
2 squat Clean + 2 S2O @60/42,5kg
15 T2B
30 DU / 40 sec practise
2 squat Clean + 2 S2O

21-15-9 for time:
Db snatch (22.5/15kg)
Burpee over db

OR

EMOM x40:
1. Ab 10-15cal
2. T2B 5-15
3. Row 10-15cal
4. Burpee 10-15

21-15-12-9-6-3
Rx: DL@70% Sc1: 50%
Rx: T2B Sc1: K2C

Sc2: 15-12-9-6-3
DL 50%
Knee rise

1:30-3:00

5 RFT
Rx: 50x DU
20x KBS 32/24kg
20x KB lunges
Sc1: 30x DU (or attempt)
20x KBS 24/16kg
20x KB lunges
Sc2: 20x DU (attempts)/50x SU
20x KBS 12/8kg
20x KB lunges

So you will start a new set every 2min of:
6-8 Front squats @60% of 1RM
12-15 KBS 32/24kg (american)

In 15min:
Find your 5RM Front Squat
If you're feeling tired and need recovery, go moderate 5 reps.

Death by squat snatches 35/25

Ring muscle up practise