easy pace cardio:
800m run/1000m row
3 rounds:
4 wall climb
4 squat snatch
4 ohs
4 squat clean
4 jerks
5+5 kb tgu
5+5 kb snatch
5+5 kb tgu
800m run/1000m row

3 x 10 AHAP

EMOM x12

6x2 power clean 2s stop knee level
6x1 power clean 2s stop knee level

For time:
(YGIG, split anyhow)

50 x Burpee box jump over
150 Cal Row
100 x T2B
150 Cal Row
50 x Burpee box jump over

Time cap 40min

Find TM in 15min:

1 Hang Power Snatch + 1 Hang Squat Snatch

8 x E2MOM
push press + split jerk complex (1+2)
- find a heavy set

4 Rounds for quality

8+8 Landmine Press
8+8 Landmine Row
8+8 Landmine Twist

AHAFA
YGIG / Round

Deadlift ( Deadstop )

2 Sets Of 10 ( 50 - 55% )
2 Sets Of 8 ( 55 - 60% )
2 Sets Of 6 ( 60 - 65% )
2 Sets Of 4 ( 65 - 70% )

Go Every 3:00

Front squat

7-5-3
7-5-3

(E2,5MOM/ 2-3reps in tank)

Air squat

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.