3 sets of
12-16 reps unbroken, AHAFA

3 Rounds:
9 Front Squats 40/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats 40/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats 40/30kg
7 Toes to Bar
5 Lateral Barbell Burpees

Work 30s max effort
Rest 1min btw movements / 2min rest btw rds
Zercher carry
Jumping Lunges
Push Press (50%1rm)
Assault Bike
Heavy WB

Clean & Jerk Complex
5 Sets of
2x Power Clean + 2x Split Jerk (5x2+2)

Snatch Complex
5 Sets of
Power Snatch + Hang Power Snatch + Hang Squat Snatch (5x1+1+1)

8 x Chin Up, weighted if you can
rest 2.5min
8 x Shoulder Press w/2 DBs or Kbs
rest 2.5min

10 Min EMOM
5-8 kipping HSPU

This should be an easy number you can keep each Min! Scale reps down if needed.

Scale to push ups or DB strict Press

AMRAP 9
2 Muscle-Ups
4 Handstand Pushups
8 KB Swings 32/24kg

rest 3min

AMRAP 9
10/7 Cal.
10 Thrusters 42,5/30kg
10 Bar over Burpees

-5 x 3 slow turn on rings, feet front of the rings +20 sec false grip belly to the rings hold 10-20 sec on last rep.
-5 x 1-2 Ring muscle up negatives
-5 x 2-5 strict ring dip + 10-20 sec support hold on the last rep.

*in ring row, aim to pull the rings as close to the belly as you can. Elbows can be out.
*In support hold, make sure your thumbs are out and the rings are not touching the body. As soon as your thumbs turn inwards, take a break.

For quality
50 box step ups (with DB)
50 DB OH lunge
20 DB snatch
20 push up