Emom4
Snatch pull. @50%
Power snatch
Snatch

Every 90s 60-80%
Power snatch
Snatch

Every 2min 85-102%
Snatch

AMRAP 30

Work 2:00 / Rest 1:00

40 Medball Clean ( Squat ) 20/14p
13 Dumbbell Floor Bench 2 x 22,5/ 2 x 15kg
100 Sideways Box Step Ups 24"/20"
60 L-Sit Ups /w plate 10/5kg
10 + 10 Lunge + KB Thrusters 24/16kg

8x10s/20s
T2b

EMOM 30
A) Row 15/10 Cal.
B) 10-12 Box Jumps
C) 8-12 Toes-to-bar
D) 3-5/arm Single Arm Devils Presses
E) Rest

E2MOM for 16min (8 rounds total)
Odd:
8 STOH 60/42,5kg
30 Double unders
Even:
8 Power cleans 60/42,5kg
30 Double unders

1A) BUTTERFLY PULL UPS 3x3/ BUTTERFLY KIPS 3x10
1B) BANDED JUMPS 3x6

Partner intervals
12 rounds you go / I go (6x each)
5 burpee box jump 60/50
10 one arm DB hang snatch 22,5/15
15 weighted sit-up 9/6
20 wall ball 9/6

Both do every other round in opposite order. For example:
Round 1: burpee box jump - hang snatch - sit-up - wall ball
Round 2: wall ball - sit-up - hang snatch - burpee box jump

4 sets, new every 8th minute

Each for time
20/15 Cal.
20 KB Swings 24/16kg
20 Wall Balls
300m Run

12 DEADLIFTS 100kg/70kg
12 bar over burpee
12 box JUMPS 75cm/60cm
12 PISTOL SQUATS ALTERNATING
12 RING DIPS
12 DEADLIFTS 100kg/70kg

15 min AMRAP
400m ROW
10 RING PUSH UPS
10 wall ball 9kg/6kg
20 SIT UPS