A) AMRAP 12
3–6-9-12-…
Handstand Pushups
Box Jump Overs
*6x7,5m Shuttle run after each rounds

Rest 3min

B) EMOM 12 (45-15)
1) Calories
2) V-Ups
3) Double Unders

Rest 3min

C) AMRAP 12
8 Pullups
12 Single Arm KB Clean & Jerk
16 Pistols

Split Jerk Doubles
Work on technique and use the rack.

For time:
30 DB Snatches 22,5/15kg
25 Pullups
20 Pistols
15 Handstand Pushups
10 Power Cleans @80% of 2RM
15 Handstand Pushups
20 Pistols
25 Pullups
30 DB Snatches

For time 10-8-6-4-2 reps
Hand release push-up
DB hang squat snatch 22,5/15

With a Partner

AMRAP 15
30 KB Swings 24/16kg
30 Wall Balls
30 Calories
30 Burpee to Target

5 front squats

5 KM row for time

4 sets of
1 Pause Front Squat + 2 Front Squat @75%++

Ring Muscle-up technique for 15 min

AMRAP 25

YGIG / round
2 Ring MU
4 HSPU
8 KBS 32/24kg

*Score is total rounds+reps