Folks will have varying capacity on these - goal is to go smooth unbroken on most of this - so adjust movements to make that possible

Alternating Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2 1 Push Ups -> 12" Box Pushups -> 20"-> 30"
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Sit Ups -> Band

rest 2'

Alternating Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2 1 Jumping Lunges (each side) -> Jumping Squats -> Air squats
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Strict Pull Ups -> Banded Strict Pullup -> Ring Rows

Score is total time of both workouts with rest included

Metabolic Conditioning Workout: As many rounds as possible in 8 minutes.

12 dumbbell hang squat cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
12 ring push ups ("prescribed" is rings even with feet, straps vertical)
24 double unders (Intermediate: 24 counting attempts, Novice: 12 counting attempts)

3 Full Rounds + 12 Ring Pushups + 7 DUs

"Tall Snatch" 4 x 3

Puolesta reidestä tempaus 10 x 1 @70%

Raakarive + raakatyöntö 10 x 1+1@70%

Skill: accumulate 2 mins of ring support straight into a 2 min amrap of ring dips

Wod: 4RFT
20 T2B
20 Power snatch@40/30
200m run
20 OHS@40/30
20 Pull ups
*break how you like , but both run.

Wod: aim to be getting a round completed in 6-8 mins. And try to maintain your pace.

No 1 rm, something heavy for a day

Strength

3 Sets max rep strict pull ups.
This means overhand and no kipping.
Score is your based off your lowest set.

lowest set - 3

METCON

5 RFT
15x Thrusters 65#
15x Bar jump burpees

24 min, every 2 minute (12 rounds::

1. 250 m row
2. Rest

4x go every 4mim
A.) 850 row
B.) 800m rub
C.) 45cal assault
=48min

5x5 (85%)

Push press