Dynamic shoulder press
9x3r @ 75%
30s. Recovery

AMRAP 9

30 Hang Squat Clean 22,5/15kg
10 Toes To Bar
20 Double Unders

EMOM 14

Even : 2 Clean 90/65kg
Odd : 5 Handstand Push Ups

Intervals

6 x 3min AMRAP
3min rest

6 One arm Devils press (22,5/15kg)
8 Box step-up
5 + 5 DB push press

*Score total reps

4x4min AMRAP
36 Double unders
12 DB-Snatch 22,5/15kg
8 DB-Thruster 22,5/15kg

2min Rest between AMRAPs

Workout is borrowed from The Training Plan.

EMOM 20

1 minute : 2-4 Bar Muscle Ups / 2-4 C2B / 2 Kip & 2 Kipping Pull Ups
2 minute : 14 HollowRock
3 minute : 0:30 Handstand Walk / HS Against Wall
4 minute : 10 Weighted Cossak Squat

5x3 85% 3 secs at the bottom on each rep.

Weighted pull up
4x7 v2

Run 400m,
10 Medball squat clean,
10 Wallballs

press
4x7 v1