21-15-9
Wall ball
Kettlebell swing (american)
Box jump

3 rnds

10-12 bent over row
10-12 shoulder external rotation lying on the side/hand
10-12 seated shoulder press with a barbell

4 rds for quality:

Strict Ring Dip 12 reps
Strict Chin up 12 reps

rest 90 seconds

-you can break the sets but rests inside the sets need to be short, max 15 seconds. On option is to do the "cluster style":
4 reps, 15 sec rest, 4 reps, 15 sec rest, 4 reps.

Chipper:

400m run
21 Kipping pull-ups
400m run
15 C2B
400m run
9 Bar MUs

Timecap 12 min

-try to do big sets on gymnastics movements.

15-12-9
Deadlift 102/70kg
HSPU
For Time

If HSPU is too hard you can scale it down to fixed dips.

5-7 set: 1x Power Snatch + 2x Squat Snatch

Rest as needed. Drop and Go.

HBBS
Back squat 5RM; then 2×5 – 85% of todays 5RM

With a partner, in turns.

Hang squat clean thruster
15 x 45/35 kg
12 x 55/42,5 kg
9 x 60/45 kg
7 x 65/47,5kg
5 x 70/50 kg

TC 20 min

During the first round, the partner A completes 15 reps, then the partner B. does the same. During the second round the partner A does 12 reps, then partner B does the same.

Scale accordingly, so that you won't end up doing singles too soon.

AMRAP 35 minutes for quality

10m+10m single arm walking lunge w DB/KB
27 burpees
500m row/400m ski
27 push ups
20 wall ball

Build up to 70-80%
Squat snatch and perfect technique