EMOM

On the odds:
Single Arm KB Bent Over Row x 4/side
Scissor Lunge x 10 (total)

On the evens:
10/side Single Arm KB Cleans

*add scissor lunges to make more difficult

8 rounds of each
16min circuit

22min

A.
Muscle up 5 x max reps

or

Four rounds:

Ring dips max reps 30s
30s Rest
Strict pull-up max reps 30s
30s Rest

B.
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Front Squats (155/105 lbs)
18 Double unders or Lateral jumps over bar

For time 50 thrusters 45kg/30kg, at the begining of every minute, do 5 burpees.

WOD

In Teams of 3:

AMRAP 20min
1-2-3-4-5-6-7-8-9........
Wall Ball
Muscle up
Deadlift 100/70kg

*each member of the team starts on a different station and does not move until all members have completed all repetitions.

AFAP (As Fast As Possible)
9 rounds of
5 Thrusters 42,5/30kg
5 Pull Ups

WOD

Partner Fran

42-30-18

Thrusters 42.5/30kg
Pullups

1 chance on 1 piece of equipment [skier, rower or curve]
How far can you get in 1 minute?

5 minutes

3 rounds
30 DUs
10 ring dips
30 DUs
10 HSPUs

Clean and jerk 6x(2+2)

A.
Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.