Three sets of:
Back Squat x 5 @ moderate weight
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 60 seconds
+
9min amrap
6 DB Thrusters
9 push ups
12 KB Swings

Perform max reps of dips

21-18-15-12-9-6-3 Reps For Time:
Sit-ups
Box Jumps (20' / 24')
Burpees
Pull-ups

3 Handstand Push-ups / Pike Push-ups (after every round)

Barbell row 6x10

2 rounds:

5-10 Down Dog to Cobra video
10 Air Squat Cross Kicks video

Deadlift on a plate 15-15-10-10 reps. Add weight for each set.

Snatch, Build up to heavy single
+
6rft
4x DB snatch into DB front squat/each arm*
12 Burpees
* 1db snatch + 1db front squat=1rep

18 Min E3MOM of:
Ogni 3:00 x 6 sets:
Assault Bike 0:45 @ max Kcal

5min Row/Airbike with nose breathing only

5-10 Down Dog to Cobra video