3 sets not for time
L-pull ups x 5-7 reps
KB clean and press x 5-7 reps each arm
Row sprint 150m

15 minutes for power snatch 10rm
then
15 minutes for squat snatch 5rm

12 back squat @ 60/40kg
50 double unders

Push Press
1 - 10 - 1 - 20 - 30 reps

Go for a heavy 1R, then lower the weights and go for volume. Repeat.

EMOM for 15min
Min1 - Row 200/150m or 15/10 cal of Assaultbike
Min2 - HSPU x 10 reps
Min3 - DU x 40

3 rounds
100 singles
50 double unders
20 cal row

Snatch Pull
4 sets of 3 reps @ 85%

Deadlift 3x3 75%

For time:
50 Burpee box overs

Every 2 minutes 30 DU. Starts with DU.

50 wall balls 9kg/6kg
50 sit ups
25+25 kb snatches 24kg/16kg
50 sit ups
50 air squats
50 sit ups