2 rounds:

2 min AMRAP turkish get ups
2 min AMRAP rope climb
2 min AMRAP strict hanging leg raises, like toes to bar but lift the legs only to 90 degrees.

To make sure your leg raises are strict, keep a box behind on the floor slightly behind the bar where you hang from. Any part of your legs isn't allowed to touch the box.

1A) 3x10 push ups
1B) 3x10 ring dips
1C) 3x10 ring rows
1D) 3x10 C2B

EMOM9 (30 sec on, 30 off)

Min 1: TNG DL 8 reps 50% of 1RM
Min 2: Kipping pull-up 8 reps
Min 3: Lateral burpee over the barbell 6 reps

L1: kipping pull-up
L2: C2B

6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
All Sets completed On the 2:00

3min On / 3min Off:
18/14 cal Ab/Row (cash in)
Amrap:
12 DB-Squat clean (22.5/15kg)
9 C2B / 5 Bar MU

Front squat
5-5-5-5-5-5
Result is total lifted kilos.

SO 1:30

21-15-9-15-21
For time
Snatch 50/35kg
Burpee over the bar
T2B

Time Cap 28 Mins

Split Jerk 3x6x60%, 3x3x70%

24min AMRAP:
1 Power Clean (80/50kg),
6 Sit-ups,
9 Air Squats.

Push press 5 sets of heavy singles