Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 heels to rear
20 mountain climbers

Metcon/*Rx(13)
"Annie"
50-40-30-20-10
*double unders/single x3
sit-ups

front squat(12)
5-4-3-2-1-climb

Finisher
2 min hip opener
30 cuff iso
50 rtw

AMRAP 7

12 KB Sqaut snatch, alternating
10 Koblet squat

Turkish Get Up
1+1,
* One TGU with both hands on each minute on the minute
* Heavy
* you can add weight during the emom
* result is the heaviest weight you manage to do

Hang squat snatch
Under the knee. Do 3 reps every 90 seconds
for total 10 sets. Start around 60% of 1RM.
Don't go heavier than 80% of 1RM.
You can use straps.

EMOM 8
One power clean
two split jerks
Use 50% of your 1RM jerk

Build to heavy set of

hang clean - front squat - clean - front squat - split jerk

Build to heavy snatch triple - 10 sec rest between each rep.

3 x 50%
3 x 60%
3 x 70%
3 x 80%
3 x 3 x 90%
Rest as needed, but max 3min at reps w/ 90%.

8x
2min ON/2min OFF
(Alt. Between a and b)

Row 20/15 Cal.
+
A) AMRAP of Wall Balls
B) AMRAP of Burpee-Box Jumps

Tabata x 4
Burpee
Hollow rocks
Push ups
Air squat

No rest between tabatas. Your result is total amount of reps.