4 rounds for time:

6x10 mountain climbers + rollover
2 bear complex @60

Try to keep your HR around 70% of Max

For time :

50 GHDSU
25 Double DB Front Squat
5 Rope Climbs
25 Double DB Front Squat
50 GHDSU

( 15 - 20 )

Clean & Jerk

3 x ( 1+1 ) 40%, 50%, 60%
2 x ( 1+1 ) 75%, 80%
1 x ( 1+ 1) x 85%, 88%

Power Clean + Push Press

5 x ( 3 + 3 ) x 35 - 50% Of PP

Pause front squat 5x5 reps

For time:

70% of max ring muscle Ups
Rest 2:00
50% of Max ring muscle Ups
Rest 2:00
30% of max ring muscle Ups

Squat Snatch

3 x 40%, 50%, 60%,
2 x 75%, 80%
1 x 85%, 88%

Snatch Pull

5-5-3-3-1-1

50 - 80%

4 rounds :

20s PVC strict press
10s PVC OH hold

4 rounds :

20s Hollow Rocks
10s Rest

4 rounds:

20s Glute Bridges
10s Rest