3 sets of:

3 x power snatches + 5 x push press with snatch grip behind the neck, 70 % of 1 RM snatch

Partner WOD "You Go, I Go"

40 Rounds of:

3 Power Clean 60/40
6 Push Ups
9 Air Squat

FOR TIME:
50 x DU
40 x Front rack lunges (40/30KG)
30 x Burpees
20 x TTB
10 x Snatch (40/30KG)

Snatch
EMOM10
2 x (70 %)

Partner WOD

For time:
75 Pullups ‘Rest’ = Bottom of Squat
75 Front Rack Lunges (42,5/30kg) ‘Rest’ = Hollow Hold
75 Power Cleans (42,5/30kg) ‘Rest’ = Active Shoulder Dead Hang
75 Back Squats (42,5/30kg) ‘Rest’ = Bottom of Pushup Hold
6x (5x30m) Sprints (One run, partner rests. 3x each)

1 TGU per side with 5 presses at the top of each rep
1 TGU per side with 5 OH reverse lunges at the top of each rep [can bring kettle bell down into front rack position if form can not be maintained overhead]
1 TGU per side with 5 laying to tall sit at the bottom of each rep

*if new to get ups body weight get up then pick up weight to perform press/lunge/sit up portion
*same weight ideally used for all movements
*pack your shoulder, pack your shoulder, pack your shoulder... pack your shoulder

AMRAP [with good form] 14 minutes
18 minutes

4 intervals of 45 sec work, 15 sec rest:
interval: Standing sledge/weight pull (30/50kg), 10 m is 1 rep, be fast!
interval: Kipping HSPU
interval: Chest to bar
interval: Handstand walk, 1 m = 1 rep
Repeat 5 times. (altogether 20 min) Count reps as AMRAP.

Handstand drills + Kipping pull-up drills + Muscle up drills

Five sets of:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

or

10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

4min time window to run 400m
Max reps of thrusters in remaining time.
2min Break btw rounds
3 Rounds
42,5/30kg
Result number of thrusters

3m Suicide Sprint

4-6 sets, rest as needed

RPE 4-5