4 Sets NFT:
5 Muscle Snacth
5 Snacth Push Press Behind Neck
5 Snacth Balance
5 OH Squats

For time and Quality

200m Back Rack Barbell Carry, but do a Back Squat every 5m
@50% of 1RM

rest 5min-ish

800m Double KB/DB Farmers Carry

Jump Rope
20,40,60,80,100 DU
40,80,120,160,200 Singles

WOD EMOM 45sec on 15 rest
Deadlift
Burpee box jumps
Walking plank
sit ups
slam balls

3 Rounds:
5 x Ring Muscle-Up
10 x Power Snatches @ 60/42.5kg
25 x Box Jumps @ 61/51cm

WOD - 12 min AMRAP

20 jump squats
20 sit ups
20 push ups
20 MB,Body bar,DB,Olympic bar,Kbell(chose one) press over head jumping jacks

4 sets of 6 (no more than 75% of your 1 rep max )

100 DUs
3 rounds
10+10 kb snatches 24kg/16kg
20 push ups
then
100 DUs

21-15-9
Thruster 45kg/30kg
T2B

40/20 work- rest
2 rounds
Rolling pistol
Pull over toe touch with kb
Hollow rocks