4 rounds, start new round every 4th minute

20/15 Cal. On a machine
+
20 Wall Balls / 20 Box Jump Overs (every other rounds WB and every other BxJO)

EMOM 6
1. One Arm Push Press DB/KB
2. One Arm Ring Row

Squat Snatch
4x4x75%
Lift Every 3min

3rds
Side Step Up x 15
rest 45s
Single leg romanian DL x 15 w/KB

3rds
Box Push Up x 15
rest 45s
DB Bent Over Row x 15/side
rest 45s

5 rounds for time

10 ring push ups
50 abmat situps

10x2 min work/1 min rest
16 Burpee
20 Db/kb alternating hang clean and jerk
20 Box step up
16/12 cal Row
20 Kb swing
16 alternating V-ups
4 Turkish get up

Banded bench press, 3 x 3

Wod
For Time
21 Power clean 60/45kg
21 Pull up
15 Front squat 60/45kg
15 C2b
9 Stoh 60/45kg
9/6 BMU
TC 13 min

Box squat, 3 x 7