8 EMOM:
7 pull-ups + 7 hang power cleans 40/30.

Rest 2 min.

8 EMOM:
7 T2B + 7 OHS 50/35.

15 min for skills:

5 ring pull through
5 leg assisted ring dips
5 high ring pull-ups - legs on box - use false grip
3-5 jumping ring MU
5 ring kip swings + 3 ring hip to rings
5 ring T2B

"Last ascent"

3 Rounds for time:

5 Back squats 100/70kg
5 Box jumps 24/20"
10 Back squats 100/70kg
10 Box jumps 24/20"
15 Back squats 100/70kg
15 Box jumps 24/20"

EMOM 16 ( Reps )

1 minute : 1 Unbroken Set Ring Push Ups
2 minute : 14 Biceps Curl. Alternating.
3 minute : 0:30 Max. Calories Row
4 minute : One Arm OH Lunge 20m 24/16kg

result is total Push Ups & Calories.

3 Rounds
6x 5min (30 min)
A)
Row 30/25cal
20 box step up/ down up

B)
10 Ring row
15 Swing @ light
20 Air squat
80m Sled (light)

Rpe 3-4

Wod
For time
Row 1200m/1k (6 min tc)
50 Db Snatch@22,5/15kg
30 Burpee
14 min tc

AMRAP 8
8 Db hang squat clean @22,5/15kg
8 Db front rack reverse lunge
8 box jump over

10 bent over rows
10 tricep extensions
15 hollow rocks
Rest 1 min

EMOM 5min
5 Thrusters

EMOM 5min
3 Thrusters

EMOM 5min
Cluster + Thruster

You can put some weight more for every Emom if your technique stays good!

EMOM 10

1 minute : 6 Box Step Ups 24"/20" /w Double KB or DB. AHAP.
2 minute : 6 Rower ABS