3 rounds
20-30 air squats
8-12 bulgarian split squats (R/L)
10+10 birddogs (2sec hold at reach)
rest 1-2 min

4 Rounds:
A1) 5 Strict HSPU
Tempo 3-0-1-1
A2) 5 Strict Chin up
Tempo 3-0-1-1
A3) Seated leg raise 15-20

YGIG per round

4RDS 0:40 On, 0:20 Off

Hollow Hold
Arch Hold
Dip
Lunge

Tabata

Straight leg sit ups

Barbell Cycling, Power Snatch

50 HSPU for time
Rest 3 Mins
50 kipping pull up for time

Be smart on this, break it up early. Use previous weeks experience with the emom.
You want to do smaller sets and keep moving.

Post time including rest. Breakdown of each section in WC.

Time Cap 15 minutes

Every 60-90sec x9

Power Clean + Squat Clean + Jerk (anyhow). TnG reps.

RPE 3 to 3+, nice and fast.

10 Rounds of ;
3 Power snatch 60/45kg
15 Wall balls
In remaining time;
AMRAP;
5 pull ups
10 push ups
15 Air squats

Keep good standards on cindy! Full depth on squats and full extension at the top. Push ups chest to floor and lock elbows!

Score is total reps on cindy but post the time of the first workout in comments.

White-Yellow-Orange:
3 R for reps:
1 min WB 6/4 kg
1 min KB-swings 16/8 kg
1 min Box step-ups 20/16"
1 min DB PP 12/8 kg
1 min bodybuilders
1 min rest

blue-Purple-Brown-Black-Red
3 R for reps:
1 min WB 9/6 kg
1 min HPC 35/25 kg
1 min BJ 61/51 cm
1 min PP 35/25 kg
1 min burpee
1 min rest

7:30 Basic Endurance CrossFit
8:30 Mobility
9:30 "Unknown"

12:00 Accessory

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Basic Endurance CrossFit
18:00 "Unknown"
19:00 Basic Endurance CrossFit