amrap 4:
5 pull ups
5 burpees

6 min amrap:

3 c2b/Bar Muscle Ups
12 Box Jumps (60/50cm)

L1: c2B
L2: Bar MU

6 x HSPU
6 x Pistols
6 x Skin the cat

4 Min AMRAP;
10 Burpee Box jump overs
10 C&J 40/30 KG

4 Min Rest:

4 Min AMRAP;
10 Burpee over bar
10 Push Press

Post total reps together and break it down in the comments.

5x5 AHAP
Keep weight the same throughout. Warm up and keep it smooth

10 mins working on power snatches

5 sets:
Against two minute clock
300/250m row
Rest of the time max reps push ups

*do this with partner, both will do 5x 2 min amraps. "You go, I go style"
*Score is push-ups, record own push-ups, not together with partner.
*reset the monitor every time.

7 min EMOM, 3 power snatch, 60-70%

7 min AMRAP

1 pull up
1 chest to bar
1 knees to elbows
1 toes to bar
1 bar MU
2 pull ups
2 chest to bar
2 knees to elbows
2 toes to bar
2 bar MU
...

Scaled:

1. Exclude bar MU
2. Exclude chest to bar

Back Squat
5 - 3 - 1