3rounds:

12 GHD hip extension
6+6 s.a suitcase deadlift

Weighted chin ups
6, 4, 2, 4, 6
Max reps pull ups bodyweight
15

4 rounds, each round for time, of:

Row, 500/400 m
25 Wall Balls, 20/14 lbs
15 Pull-ups

Go every 4:30

Score is last round time, you can add the rest in comment section.

5x1
@86%
Rest 3min.

A: Snatch, Build up to heavy 1rep
B: Back squat 1-1-1
C1: Strict pull ups 3xMax
C2: Sissy squats 3set

42min amrap
12 Thrusters @20kg
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

A: Bench press 1xMax @heavy weight +2x5@90%
B: KB skull cruschers 3set
C: DB Shoulder flys 2set

A: Bulgarian Split squat 3x8
B: Dead lift 3x8
C: Dips 3set
D: Lat pull downs 3set

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

1.) No feet No hook snatch 4x3
2.) Snatch 15×3
3.) Front squat w/bounce 5×2