For time:

200 Push-ups

Every 20 reps perform:
1 Legless Rope Climb 4m
10 Abmat Sit-ups
15 Air Squats

Deadlift 2 RM, then 2 sets @ 80 % (choose reps)

Every 3:00 x 5
15/12cal Row
4 BMU
8 T2B
- Try to go UB with BMU & T2B, so that after bmu, you continue straight into t2b.

5 rounds, each round for time, of:
8 Alt. DB Power Snatches 25/17,5kg
12/9cal AB
8 Alt. DB Clean & Jerks 25/17,5kg
- Rest 1min btw rounds

3 Sets of 5 @ 85-90% of 1RM Clean

*2 Inch Deficit

EMOM 20:
Min. 1 | 5-10 handstand push-ups
Min. 2 | 15 sit-ups/V-ups

A,
Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 5 L/5 R for the day.
--then--
4x 5 L/5 R within 20% of heaviest

B,
For time:
50 Double Kettlebell Front Squats, 16/12kg
25 Echo Bike Calories
75 USA Kettlebell Swings
25 Echo Bike Calories
50 Double Kettlebell Front Squats

Goal
Sub 15 mins

C,
3 rounds for quality of:
10 L/10 R Banded Clamshells
35 Seated Banded Hamstring Curls
True Hip Stretch, L 20 secs/R 20 secs

3 Sets of 5 @ 85-90%

5 Sets:
3 Squat Cleans + 1 Split Jerk @ 65-70%

5 Sets of 3 @ Light Weights (3 Second Bottom Pause)