For quality
4 Rounds
5 Single arm swing R
5 Kb front rack lunge L
5 Single arm swing L
5 Kb front rack lunge R
10 sit up
20s hollow

21-15-9 reps of
Power Snatches 50/35kg
Box Jumps
Toes-to-bar

12 x Deadlift w. 2xKBs
9 x Hang Power Clean w. 2xKBs
6 x Push Jerk w. 2xKBs
5 Rounds, For Time
Time gap 16min

Chipper interval
10x 1min/1min

12 Db/Kb clean
8 Hspu
12/10 Row
12 Pull up
8 Burpee box jump
4+4 Turkish sit up

Kipping complex

Wod
12 min emom
Odd: Active hang 10-25s
Even: Dual Kb Oh walk 30-40s

Every 30s for 3min
Hang Power Snatch x 2

Power clean
8x3r
2 reps in the tank.
Go every 90s.

Basic Conditioning
For 40min

10 Pull-Ups
20 Box Step-Ups
30 Wall Ball Cleans 9/6kg
40 KB Swings 32/24kg
50 Wall Ball Squats 9/6kg
200 Single Unders

5x4
@77-85%
Rest 2-3min.

AMRAP 6
KB Turkish Get-Up
With 1RM Weight