Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb.

For Time (10 Minute Cap):
30 Bar Muscle-ups On the Minute
(Starting on the 0:00) – 30 Double Unders

7 Rounds for time:

7 HSPU
7 WB
7 knees to elbows
7 box jumps
7 burpees
7 KB swings 32/24kg
7 pullups

Teams of 2, AMRAP 20:
30/21 Calorie Assault Bike
60 Dumbbell Snatches (50/35)
30/21 Calorie Assault Bike
200 Meter Run with Wreck Bag (50/35)

3-5 rounds, rest as needed

1) 5-15 GHD Hip extension, TEMPO 5033 (5sec down, start a new rep immediately, 3sec up, 3sec hold)
2) 6+6 Barbell Reverse Lunge
3)10 Prone Double KB Row

RPE 4

E5MOM for 60min, 3 full rounds

1) Row (5min)
2) AMRAP of Cindy (5min)
3) Airbike (5min)
4) AMRAP of (5min)
12 Power Snatch 40/30kg
12 Burpee
12 Power Clean
12 TTB

RPE 3

Keep the RPE at 3, brake the sets and reps. 3 full rounds, scale if needed

Cindy is:

5 Pull-Up
10 Push-Up
15 Air Squat

On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

4 rounds
10 HSPUs
12 pistols
4 Bar MUs

C&J

5-7 reps, rest as needed

RPE 3-4

3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00
Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.