A,
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

B,
Every 1 min for 15 mins, alternating between:
21/18 Row Calories
15 Burpees
9 Box Jumps @60/50cm

C,
For quality:
Yoke Carry, pick load, 3x 15m
3x10 L/10 R Pallof Press
3x10 L/10 R Crossbody Deadlifts, pick load

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(25)
WRK 10:00 REST 2:00 WRK 10:00
8 dumbbell push press
8 russian kettlebell swings
16 sit ups
8-10m shuttle runs
8 figure eight holds

Finisher
1:00 plank
1:00 butterfly stretch

EMOM 5

2 x (1+1) power clean + split jerk@30-45%

5min Row/Airbike with nose breathing only
 
1-3 Skin the Cat video

7 x 3 - o rinnalleveto

3 rounds
1:00 jog/light run/ run or ab add speed each round
5+5 lateral box step ups
5 burpee box jumps
10 scap pull ups
5 kip to swing
5+5 single arm ring row
then wod prep
test 1-2 rope climbs

-kipping and/or double unders.

Slow tempo hamstring bridges: 5 sets of 10 with 0:45s rest between sets.
Then
Wall sits: 3 sets of :30s with 0:45s rest between sets.

https://zoom.us/j/7594162178
ZOOM salasana 530247

6x4min on 2min off

In 4min:
3 wall walk
6 renegade row (3/3) 2x20/10kg
9 dbl DB hang power clean
AMRAP cardio for cals

Score is the least calories collected

Warm up
400m run or 500m row

3 rounds
10 hand release push ups
10 squats

Bench press
E2MOM x 5
10-8-6-4-2
* increasing in weight each round