8 min amrap
3 rope climbs or 8-12 pull ups
3,6,9,12.. deadlifts @50%
rest 5 min
8 min amrap
2 rope climbs or 6-8 pull ups
2,4,6,8... deadlifts @65%
Rope climbs should be done in every 20-30 sec, Pull ups broken up to 2-3 sets. Be smart on deadlifts and split them in 2-3 sets when reps are higher. Dont loose your midbody control, keep quality on work.
Score is both amraps total reps.

For quality
3 Rounds
10 Straight leg deadlift
12 Kb Lunge
14/12 Cal Row (Damper 10/7)

5 x 1 power clean + 2 squat clean + 1 split jerk
75-80%

AMRAP 15
25 Box Jump overs
20 Situps
15 KB Swings 32/24kg
10 C2B Pullups
5 Handstand Pushups

5 sets of
2 Pause Front Squat (3 sec pause at bottom) + 2 Front Squats

3 rds for time:
400m Run
21 Kbs (24/16kg)
12 Pull up

(Time cap: 10min.)

EMOM 20 (alt.)
Odd: Clean + Hang Clean
Even: 30 Double Unders

EMOM 14,
Alt. A and B
A) Power Clean + Front Squat + Jerk
B) 10 Bar over Burpees

CONDITIONING

Machine intervals (5/6)

12-15 sets (12-15min)

30sec with 50% of your average 6min test power/pace
30sec with your average 6min test power/pace

RPE 4-5, Stop the workout when you no longer can maintain the average power output, but max 12 sets.

If you have not tested your VO2 max, work with RPE 4-5 and recover with RPE 2-3.

Kettlebell push press
4x8+8r
Go every 2min