EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

Randy

75x snatches at 75#

Left shoulder has been bothering me so I did 35# dumbbell snatches with my right arm.

1 Rnd - 500m row, 50 DUBs, 400, 40, 300, 30, 200, 20, 100, 10

EMOM - Hng Clns (175lbs) 1,2,3,4,5,6,7,8 = 36 reps

Front Squat 5 sets of 10 reps

5Rnds - 10 GHDs, 30 DUBs
Frnt Squats - 5x185, 5x215, 3x245, 2x265, 1x285
EMOM - Hng Clns - 165lbs - 1,2,3,4,5,6, 7(5)

12min amrap:
10x boxi
200m soutu
10x leuka
10x pushpress

Then depending on your weaknesses choose ONE of the following:

5a Met-Con

AMRAP 6 min

10 thrusters 95/65lbs
8 box jump-overs 24/20"
6 4/3" deficit kipping HSPU

5b Gymnastics

6 rounds

Max reps weighted strict pull-up in one set at 50% of your test week 3 RM
Rest 90-180 seconds

3 x 15

60m Sprint Ints - on track - rolling - 7x60m - 8.44, 8.09, 7.91, 7,78, 7,78, 7.78, 7.81
100m - 1x100m - 13.37

Power clean 5×3 @ 70%