For Time :

21-15-9 Power Cleans 42,5/30kg
15-12-9 Bar Over Burpees

TC 7

With a partner for 5 rounds each (other does the round, other stays in DB side bend hold, rest together as needed):
20 Russian twists with DB
10 Renegade rows
5 Ab-wheels

3 Rounds for time

Bike 1000m
15 – 12 – 9 Bar muscle-ups ( Use Band If needed )
15 – 12 – 9 Shoulder to overheads @ 85/60kg

Target <16min

1) Keep your pace on the Bike, 2) Be confident in the transitions, take a few extra breaths as needed to go for bigger sets on the bar muscle-ups and shoulder to overhead, but break before going to failure.

Have a plan for how you intend to break up the bar muscle-ups and shoulder to overheads. Aim to keep these to big sets, even unbroken if you can, but plan to split the sets before you’re forced to in order to sustain your pace.
For the muscle-ups, keep your transitions to these quick and start the first set right away, then rest between the sets. For the barbell, you might need to take a few extra breaths before picking the bar up to be able to go for a big set.

Planks for 4 minutes (unbroken).

2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

A,
Hang Muscle Snatch + Low Hang Muscle Snatch
(5-6 sets 1+1)

B,
Hang Power Snatch + Low Hang Power Snatch
(5-6 sets 1+1)

C,
2 Position Pause Snatch Pull
(4 sets x 3 reps)

** 45-minutes @ steady pace**

10 – 20 – 30 – 40 – etc
(cal) BikeErg
(m) KB Farmers carry (each round) @ moderate heavy
(cal) SkiErg
(m) Sled push (each round) @ moderate heavy

3 RFT

10 Push Ups
15 Dumbbell Front Squats
20 Dumbbell Russian Twists (10 per side)
15 Dumbbell Overhead Lunges
10 Burpees
1-Minute Plank Hold

Write dumbbell weight in comments

3RFT w/ Partner, YGIG divide anyhow:
26/18 cal row
20 kb sumo deadlift high pull
14 push up
- rest 60s between rounds

TC: 11

Sekaparit -> soutu 22 cal.

10 min AMRAP for max calories
10 push presses 50kg/35kg
20 pulls on rower

5 RFT

10 Power Cleans
8 Front Squats
6 Push Jerks
200m Run

Weight 50/30 Kg