A: 10min emom: 3x plyo push ups
B: 4rft:
500m row
3 Power snatch
3 behind the neck push press
3 OHS

KB Curls
3 x 8-10. Rest 60s.

10 thrusters 40kg
15 Burpees over the bar
20 push ups

Time cap 20m

For time
10 rounds
1 round di Nate
200m run
3 cluster 60kg
1 round di Nate=2 ring mu 4 hspu 8 kettlebell swing 24kg)
Time cap 30'

3 min ON/ 90 sec OFF x 8 sets

5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean @24/16kg
10 KB USA swing @24/16kg
20 double under / 40 single under

Goal : hard effort in every 3 min

For time
200m run 21 power snatch 35kg
200m run 18 power snatch 35kg
200m run 15 power snatch 35kg
200m run 12 power snatch 35kg
200m run 9 power snatch 35kg
200m run 6 power snatch 35kg

@82.5%

Rest 3min btw rounds

A: Deadlift 5-5-5-5-5
B: 15min amrap
1000m bike @2kph
6 Lat pull downs @70kg
10 alternating Kb Snatch @16kg
10 Burpees

For time:
100 shoulder to overhead
80 bent over row
40 hang power clean and jerk
Every time you rest do 25 push up

Use barbell 20 kg/ 15 kg