4 Rounds Not For Time
10 Barbell Push Press
10 alt. One Hand Devils Press (single DB)
16 Alt. Barbell Front Rack Reverse Lunge
15 Hollow Rocks
10 Single Arm DB/KB Thruster (5 each)
30-40 sec Swimmers Kicks

4 Rounds For Quality

12 Kb/ Db alt. Thruster
20 Pike Shoulder taps
20-40sec Hollow Hold
12 Kb/ Db Romanian Deadlift
10 each Side plank Rotation

3 rounds
8 + 8 DB tempo push press
8 tempo pull up
20 banded pull down

AMRAP 12:
3 Power Snatches
3 Pull-ups
3 Box Jumps
6 Power Snatches
6 Pull-ups
6 Box Jumps
...
Add 3 Reps Each Round

Kilos = 40/30kg

*Score = Rounds + Reps

Light Option

EMOM12

5-8 Power Snatch
6-10 Pull-ups / Ring Row
8-12 Box Jumps

EMOM x 10

5x 2 power snatch 65-70%
5x1 power snatch 70-70%

(2s stop knee level)

1x [ 1 Clean Pull + 1 Low Hang Power Clean + 1 Hang Power Clean ]
Build to today's heavy 1+1+1.
--then--
5 x 1+1+1 @ 80-90% of the heavy complex.

Strict pull up

3sets:
5-10 reps controlled negative

Push pres

10-10-10

E3MOM / 2-3 RIR

Snatch complex

6-8sets:

2 hang power snatch (2s pause catch pos.)

build 67-77%

4 rounds for time of:
18 Dumbbell alt. Goblet Box Step-ups, 1x22.5/15 kg, 50cm
12 Alternating Dumbbell Devil Press, 1x22.5/15 kg
6 Burpee Pull-ups

Timecap : 17 mins