8min to work up to a heavy
Power Snatch + Hang Power Snatch

8min AMRAP of:
10 Overhead Squats 42,5/30kg
10 KB Swings 24/16kg
30 Double Unders

INTERVALS

MIN 0-6
9x20sec ON/20sec OFF
Row

MIN 8-14
9x20sec ON/20sec OFF
Burpees

MIN 16-22
9x20sec ON/20sec OFF
Box Jumps

MIN 24-30
9x20sec ON/20sec OFF
Shuttle run

MIN 32-38
9x20sec ON/20sec OFF
Double Unders

MIN 40-46
9x20sec ON/20sec OFF
Thrusters 42,5/30kg

Find 1RM in the following complex;
Hang Power Clean + Power Clean.

Touch and go from ground in full power clean.
15 mins

Every 2min for 16min (8 sets)
Front Squat
Set 1 - 3 reps @ 65%
Set 2 - 3 reps @ 75%
Set 3 - 2 reps @ 85%
Set 4 - 2 reps @ 90%
Set 5 - 1 reps @ 95%
Set 6 - 2 reps @ 90%
Set 7 - 4 reps @ 85%
Set 8 - 6 reps @ 80%

4 Rounds for time:

21 x Wall Ball @ 10/6kg
15 x Kipping Knees to Elbows
9 x Strict Handstand Push-Up

18min Partner AMRAP of:
12 x 10m Shuttle Run
9 x Air Squat
6 x Deadlift @ 85/60kg
3 x Front Squat @ 85/60kg (from rack)

Alternate each round with your partner.

Every 4 min for 20min (5 sets)
Row 400m
40 x DU
20 x Push ups

15.2
Every 3 minutes for as long as possible complete (well, max time is 15′)

From 0:00-3:00
2 rounds of
10 Overhead Squats 42,5/30kg
10 Chest 2 Bar Pull Ups

From 3:00-6:00
2 rounds of
12 Overhead Squats 42,5/30kg
12 Chest 2 Bar Pull Ups

From 6:00-9:00
2 rounds of
14 Overhead Squats 42,5/30kg
14 Chest 2 Bar Pull Ups

Etc., following same pattern until you fail to complete both rounds. Then it turn into a AMRAP with the same around of reps where you finished with. 15′ max.

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run