10 Min EMOM
1 Snatch + 5 OHS @ 60/40 KG

No amrap, go for 10min at moderate pace... focus on good technique and form...

7 thrusters
9 push ups
12 kb clean (6+6)

you choose the weights...

10-15 weighted sit up
10-15 good morning
20-30 ab twist

Metcon:
Buy in: 30/20 cal row
2 rounds:
10 deadlifts 80/55
20 lunges
30 wall ball
40 burpee over bar

30 Rounds for time:
1 Power clean 100/60kg
3 HSPU
5 Wallball shots 20/14lb

3 rounds for time
30 hang power clean 40/30
30 wall ball
30-20-10 jumping lunges (first round 30, second 20, last 10)

weighted pull up 4x3x50%

6RFT
8 HSPU
12 American KB swings 53/35
16 sit ups

Alternate through
1. 10 Ring Push Ups
2. 30m overhead carry 15/15m 32/24Kg
3. 15-20 hollow rocks
4. 40m single arm farmers carry 20/20m 32/24Kg

14min EMOM
Odd minutes:
4 x Dips
8 x Alternating pistol Squats

Even minutes:
4 x Chest to bar pull ups
8 x Tuck Ups