1A) Butterfly pull ups 5x3/buttefly kips 5x10
1B) one leg box jumps with short contact 5x (5+5)

Superset
4 sets;
9 x Floor Press
Rest 1:00
8/arm x Elbow Out DB Row
Rest 1:00

Add weight to the Floor Press each set. Last set tough.

3 rounds
8-10 floor press
8-10/side single arm supported DB row

Hi-hang snatch + hang snatch + squat snatch
3x2+2+2
3x1+1+1
Start from @40% 1RM squat snatch and work up to moderately heavy

Partner WOD

For time
200 Double Unders
100 Calories
80 Wall Balls
60 Pushups
40 Toes-to-bar
20 Devils Presses
40 Toes-to-bar
60 Pushups
80 Wall Balls
100 Calories
200 Double Unders

30 min PK
40 walking lunges
30s HS hold against the wall
30s hang
600m row
30s HBH
30s ABH
600m jog

One set

EMOM 16
a, 2-3 wall climb
b, L- hang x 30 sec
c, ring support hold x30 sec
d, KB farmer carry heavy 40m

Deadlift 3x3

90-110%

Deadlift 3x5 90 - 110%