2-2-2-3 intervals / 1 min rest between sets:

10 burpee box jump over
Max reps alternating dumbbell snatch

"Death by Gymnastics"
EMOM:
6-7-8-9... Air squats
6-7-8-9... AMSU
6-7-8-9... Pushups

4 rounds for time:
300m Run or Row
15 OH squats

8-8-6-6-6

Go every 2:30

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
4 x 3 (95%)

Percentage from 1RM

1 x 3 (65%)
1 x 4 (75%)
3 x 4 (85%)
1 x 5 (85%)

Percentage from 1RM

Farmer walk:
5 x 1 min on 1 min off 2x20kg

8x3min ON / 1 min OFF

A:
10 alt. Dumbell Snatch @22,5/15kg
20 air squat
30 Double under

B:
10 push up
10 box jump over @60/50cm
10 alt. Db reverse lunge @22,5/15kg

Alternate “A” & “B” (4-4 sets)

clean

3 rounds for time:

21 dumbbell deadlifts
15 kipping pull-ups or jumping pull-ups
9 dumbbell squats

TC 15