On the minute for 10 Minutes:

odd minutes: KB Snatch (right hand 24/16 kg) 15 reps
even minutes: KB Snatch (left hand 24/16 kg) 15 reps

You can add and reduce reps/weight. Challenge yourself!!

4 x Strict Pull Up
8 x Back Squat 70% of Day's MAX
12 x Tuck Jump OTB (As high as possible)

14min AMRAP

First: 1K Row + 100 Sit-ups (both can work at the same time)
Second: 50 Burpees, (second person does a Plank hold)
Third: 50 Pull-ups (second person hangs from the bar)
Fourth: 50 Shoulder to OH (50% of 1RM)

4 x 3 @ 80%.
*Full reset between each rep.
*Rest 90-180 seconds between sets.

3 Rounds for time:

500 m Row
15 T2B
15 Burpee ( 30 cm target above a head)

Rest 90 sec. between rounds

WOD
8 min. AMRAP
5x S2OH (45/30 kg)
5x Pull up
5x Burpee

For time:

Beginners:

15 Pull-up´s
20 K2E
20 Burpee´s

800m Run

Intermediate:

5 MU´s
20 T2B
30 Burpee´s
800m Run

5 x Halting snatch deadlift (below the knee), snatch pull, hang snatch (below the knee), overhead squat

For time;
Run downstairs with kettlebell or dumbbell
1600m Run
30 x Snatch Kettlebell or Snatch Dumbbell (15 each arm)
15 x Push-up
300m Run
30 x Snatch Kettlebell or Snatch Dumbbell (15 each arm)
15 x Push-up
300m Run
30 x Snatch Kettlebell or Snatch Dumbbell (15 each arm)
15 x Push-up
1600m Run
Run upstairs with kettlebell or dumbbell

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