3 RFT:

20 Dumbbell Snatch 32,5/22,5kg ( 25/17,5kg )
10 Deficit HSPU ( 3,5"/2" )

Time Cap 10

3 Rounds For Time :

1250m Row ( Run 1000m )
10 Ring Muscle Ups ( Bar )
100 Air Squat

TC 30

3 - 4 Rounds:

2:00 Bike, Row ro Run
15 OHS
10 Banded Ring Dips
20 Single Unders

For time
1) pull up / ring row
2) s.a. db devil's press
3) push up
4) s.a. db squat clean
5) v-up
6) s.a. db hang slipt snatch
7) burpee
8) s.a. suitcase kb dl
9) kbs
10) db stoh

First do 1 rep of movement 1, then 2 reps of movement 2, 1 rep of movement 1 - 3 reps of movement three, 2 reps of movement 2, 1 rep of movement 1 and so on until the list is finnished.

A,
Back Squat 3-3-3

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

B,
Every 5 mins for 25 mins do:
Run, 400 m
12 Hang Power Snatches, 43/30kg
8 Pull-ups

C,
Every 3 mins for 9 mins do:
10 Alternating V-ups
Hollow Hold, 15 secs
10 Hip Extensions
Hip Extension Hold, 15 secs

With Partner, IGYG:
AMRAP 20
12/9cal AB
1 Legless Rope Climb 4m (no jump)
2 Sandbag Ground to Shoulder 60/40kg
15m Sandbag Bearhug Carry
2 Sandbag Ground to Shoulder
15m Sandbag Bearhug Carry

2-4 rounds, rest as needed
8-12 + 8-12 kb bent over row
8-12+8-12 bottom up kb press
8-12 hollow rock + 10s hollow hold

On the 3:00 x 3 Supersets:

10 - 12 Weighted Hip Extension
10 - 12 Chest supported Dumbbell Rows

AMRAP 7

3 Clean & Jerks
3 TTB
6 Clean & Jerks
6 TTB
9 Clean & Jerks
9 TTB
.....
Add 3 Reps every Round

60/42,5kg

On The 2:30 x 6 Sets :

Set 1 : 2 Reps @ 75%
Set 2 : 2 Reps @ 78%
Set 3 : 2 Reps @ 81%
Set 4 : 2 Reps @ 83%
Set 5 : 1 Rep @ 86%
Set 6 : 1 Rep @ 86%