For Time:
3 rounds:
50 DU
10 Snatches 43/30kg
15 Pull-ups

—Rest 3:00—

3 rounds:
15 Burpees
10 OHS 43/30kg
15 T2B

Military bench press, for weight.
5 - 5 - 3 - 3 - 2 - 2

After workout 3 sets of max reps, always -20% of weights after every set.

AMRAP 10

15 kettlebell swing
15 box jumps
15 wallball

10 rounds for time:
3 clean & jerks
3 (banded/jumping) bar muscle ups / 3 C2B / 5 pull ups
12 min timecap.

4 sets for quality:
2-3 wall walks
30 s rest
6+6 pistol squats
30 s rest
8-10 strict T2B
60 s rest

Back squat, Rest 3:00 between work sets

Build to heavy 3 (H3) @ RPE 8 (86-90%)
+
2 x 3 @ 85-90%H3

50 power cleans (42,5/60 kg)
– At the top of every minute, perform 10 box jumps

Scaled WOD
For time:
30 hang power cleans
– At the top of every minute, perform 8 box jumps

5 Rounds for total reps

Set of Bar muscle-ups
1000m BikeErg

Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace)

Handstand push-up capacity

EMOM 16 (0:40/0:20)*
1) Wall-facing HSPUs
2) Strict HSPUs
3) Kipping HSPUs
4) Rest