For 12 minutes:
1 min ergo
6 yoga push ups
10 squat thoracic rotations
12 good mornings
8+8 scorpion stretches

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Nothing fancy, just go.

Every 2 min x 6 (2 sets each)
A. 50 s ergo + alternating curtsy squats rest of the time
B. 10 ring rows + 12-15 scap push ups + 20-30 s tall plank hold
C. 10 kip swings + 10 scap pull ups + 5+5 half kneeling cobra windmills

5 sets of
2 Pause Deadlift + 4 Deadlift @55% 1RM

21 - 15 - 9 reps of
Pullups
Thrusters (30kg)

Shoulder press

3 set
10 anti rotational deadbug
2 star balance

5 rounds for Time

20 air squats
5 wallwalks
50 DU

EMOM 10
MIN 1. 2 Pause dl + 4 ddl
MIN 2. Bandet chest to bar