15 mins to work on ring MU progressions

3 rounds for quality:
10 Weighted sit-ups
10 High box jumps 80/60cm

SP: 5/5/5
(40/50/60%)

DL: 5/5/5
(40/50/60%)

3 rounds for time of:
15 x Push press 60/40kg
15 x Strict Pull ups
30 x DU

EMOM x 21:00
1) 5-7 Strict Ring Dips
2) :30 Hollow Hold
3) 8-10 Strict Pull Up

Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

hang snatch 3x2(6)
snatch 5x1(8)
work on form

Fitcamp
5rds
100 jump rope
50 squats
25 step ups

Metcon(12)
5rds
200m run
12 kbs 53/35

Metcon-comp(12)
3rds
500m row
12 s/a db snatch 45/30
1 legless rope climb

Finisher
50 in and outs
1 min hamstring stretch
25 t raise

Start a running clock for 30 minutes.

In the first 10 minutes
- Row 2000/1800 m
- Remaining time do as many GTOH w/ 60/42 kg as possible

In the second 10 minutes
- Row 2000/1800 m
- Remaining time do as many box jumps as possible

In the last 10 minutes
- Row 2000/1800 m
- Remaining time do as many burpees as possible

Your score is the total amount of GTOH, box jumps and burpees.

AMRAP 13min:

55 Deadlift (102.5/70)
55 Wallball (20/14lb)
55 Row (cal)
55 HSPU

1st min 1 Power clean + front squat bw -20kg
2nd min 2 Bench press bw -20kg
3rd min 3 Deadlift bw
4th min 4 burpees
5th min 1 PC + FS
6th min 2 BP
7th min 3 DL
8th min 4 Burpees
Etc...

Post the loads and comment your feelings. Should be easy!