5 RFT
22 Ring rows
22 Push-ups
22 American KB-Swings
22 Medball cleans
22 Double unders
35min Time gap

Wod
5 Rounds
400m run
1:30 min rest

Repeated Shoulder press (seated)
4x30s. Max reps @ light weight.
Post your weights and reps to comments.

3 Rounds of
21 Toes-to-bar
15 Thrusters 50/35kg
9 Bar Facing Burpees
+
AMRAP Double Unders until the clock hits 10min.

Note: If you don’t finnish the workout within 10min, you have a 12min timecap (and no Double Unders need to be done)

With a partner:
8 Minutes of Rowing for max distance
8 Minutes of Bike or Ski Erg for max calories or Stairs
8 Minutes of Max Distance Jog
+
8 Minutes of:
8 Power Cleans @60/42.5kg
6 Front Squats @60/42.5kg
4 S20H @60/42.5kg

*One person works. Split as desired. Score = total rounds of AMRAP

Wod
Every beginning 20s x 20
1 Power snatch 55-65% (from snatch 1RM)

For quality:

5 rounds

5 strict pull ups
15 bench dips
30 sec L-sit hold

3 rounds
10 thrusters 50kg/35kg
24 T2Bs

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat on both lifts.

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat