Metcon:
For time
20 back squats 40/30
20 burpees over bar
20 thrusters 40/30

Every 2 min, total 5 sets @ 60-65%% of 1 rm snatch.
1st - 1 power snatch + 4 OHS
2nd - 2 power snatch + 3 OHS
3rd - 3 power snatch + 2 OHS
4th - 4 power snatch + 1 OHS
5th - 5 power snatch

In 10-15 minutes window, do :
6-10 sets of 1-2 squat snatches.

Metcon (time)

3 rounds for time of:
20 KB Clean & jerks
50 Double-unders
20 GHD Sit-ups
50 Double-unders

Timecap: 16 minutes

M: 32kg
W: 24kg

2, 2, 10 – 4, 4, 20 – 6, 6, 30…. etc
TTB,
Push-Ups,
DU

Muscle-up progressions

Muscle-ups 3×1, 3×2, 3×3 or 2×5, depending on your skill level

10-20 GHD Sit-Up,
10-20 Parallette Push-Ups.
Rest as needed.

5x5
All sets heavy and working sets.

3 rds for time

30 Russian KB swings (32/24kg)
15 Burpee C2B

TC: 10 minutes

10-9-8-7-6-5-4-3-2-1 for quality:

Non alternating reverse lunge steps (2x KB/DB front rack /side V2
Strict t2b
Strict press (from the floor) V2