10 x Clapping Push ups
30 x Box Jump
20 x Pull ups
10 x Clapping Push ups
30 x Sit-ups
20 x Swings
10 x Clapping Push ups
30 x Burpees
20 x Toes to Bar
100 x Double Undres

Odd: 3+3 DB hang squat clean, AHAP
Even: 8-10 push-ups

Weightlifting:
3x3 Paused Back Squat

6 Minute AMRAP:
Ascending ladder (3/3, 6/6, 9/9, etc) of:
Front Squats (135/95)
Chest to Bar Pull-ups

Crossfit:
Grace
30 Clean & Jerks for time (135/95)

50 Thrusters (95/65)
every time you put the bar down 200 M Run

50 Floor Wipers

AFAP
20 double unders
30 swings @32/16
20 double unders
25 box jumps 24"/20"
20 double unders
20 swings @32/16
20 double unders
15 box jumps 24"/20"
20 double unders
10 swings @32/16
20 double unders
5 box jumps 24"/20"

Clean & Jerk @ 295

lepoja

High box jumps (15min)

30minutes:
1min row
1min skierg

3 x 3 deficit dip / 3 x 5 banded dips

75 Burpees for time

7RM OH SQUAT