15min EMOM:

1) 1-2 Rope Climb
2) 10-20 Weighted Box Step-Ups
3) 10-15 Hollow Rock

7 rounds for quality

6 pistolsquats (alternate legs)
5 super slow GHD sit up
3 long jumps

20min to build up max weight for following complex
Hang Power Snatch
2 x Overhead Squat
Rest as needed

4 rounds

400m run
2 rope climbs

TC: 13 min

L1: Normal climb
L2: Legless

1600m Run
50 x Pull-Ups
3 Rounds, For Time

EMOM 10

a) 0:45 max reps c2b
b) 0:45 max reps t2b

3-4 rds for quality: (~15min)
5+5 Pistols
4-8 HSPU
1-5 MU / 5-10 PU/C2B

6x
Snatch+hang snatch+OHS
•squat snatches, no power.
•3 sec pause in the bottom position.
•add weight for every round if possible.
•rest 1 minute between.

7min AMRAP

• Toes to bar 2-4-6-8-10-12...
• Burpee 2-4-6-8-10-12...

First round perform 2 reps of each movement. Second round perform 4 reps. Third round perform 6 reps and so on.

15 Wallball
12 DB snatch (30/20)
9 Burpee