6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski

3 min rest between rounds.

4x
3min ON/2min OFF
alt. A and B

A) 30 Wall Balls
20 DB Snatches 22,5/15kg
+ Max Cal. on a machine

B) 20 Toes-to-bar
15 Hang Power Cleans 60/40kg
+ AMRAP of Bar Facing Burpees

3 rounds
40-50 single unders
5 inch worm
10 alt leg v-ups
10 ring row
3 squat cleans, add weight each round starting with empty barbell

3 Rounds:
1:30 machine
10+10m banded side steps
10 pass throughs with stick
10 OHS with stick
12-16 alt leg v-ups
:30 Bar hang

Prepare for workout

3 Rounds:
30-45s Hollow hold
10 courtesy lunge KB/DB in front Rack R/L
10-15 Single Arm Ring Row R/L
rest as needed

3 Rounds:
1:00 Cardio Machine
5+5 plate halos
10 plate good mornings (plate against chest)
20 plate hops
:20-30 Bar Hang
10-12 ring row
5-10m lizard walking

3 sets:
10 Back Rack Bulgarian split squat R/L (light)
10 Upright row R/L
10-15 cuban press with 1,25kg or 2,5kg plates
rest 2 min bwn rounds

Every 2min 30s for 8 times ( 20minutes)
4 thrusters @60-70% of 1 rm
4 strict pull ups/c2b or weighted pull ups.
Barbell taken from floor.

EMOM 10
Odd : 20sec of DU's + 8-15 push ups
Even : 8-15 wall ball shots

OTM 15
min 1 - barbell thrusters x 6-8 reps @ 60-70% of todays heaviest 5.
min 2 - kip/butterfly pull ups/c2b x 6-8 reps
min 3 - double unders for 30 seconds