Every 90 seconds for 7 rounds:

Snatch/power snatch (heavyish)

VX7A

5-7 sets of 5 rep AHAFA

3 rounds

15 Kettlebell swings 20kg
16 Frontrack lungs kb 20kg
15 toes to kettlebell
15 sumosquats kb 20kg

3 rounds

15 Kettlebell frontsquats 20kg
15 Kettlebell backsquats 20kg
15 reverse lunges kb 20kg
15 sit ups

Snatch 3-2-1 3-2-1 3-2-1

Reset every rep. Keep the grip on every set. Drop the barbella after last rep. Add weight on every set. 2min rest after every set.

~1,3km walk/jog/run

5 rounds:
5 narrow push-ups
Max banded pull-ups

~1,3km walk/run/jog

Weight or bw
-free sets and reps

145 min

1.SHSPU
- Abmat + 10 kg plate - 6 reps
- Abmat + 5 kg plate - 3 x 5 reps

2.BMU
- 2
- 3
- 4 x 5
= 25

3.Metcon
A. 3 RFT:
20 cal row
16 pull up
20 cal row
6+6 KB snatch 16 kg

Time: 16.00

B. "Headspace"
4 RFT:
23 cal AB
20 wall ball
17 DB snatch 15 kg
*EMOM 3 BBJO

Time: 27.39

8 backsquats. 60kg
10 T2E
10 boxjumps
10 verticsl row
10 GHD
50 DU

With partner

27 syncro thrusters 35 kg
29 pull-ups (divide anyhow)
21 syncro thrusters 45 kg
27 chest to bar
15 thrusters 55 kg
15 BMU

TC: 15 min

3 push jerk every minute for 10 minutes