For time:

Run 800m

21-15-9

Box Jumps 24/20"
C2B

Run 400m

AMRAP 4:
12 KBS 24/16kg
9 WB 9/6kg
6 T2B
3 Deadlifts 100/70kg

Rest 3min btw amraps

Novice:
60sec Handstand hold
60sec Rest
45sec Handstand hold
45sec Rest
30sec Handstand hold
30sec Rest
15sec Handstand hold
1min Rest
15sec Handstand hold
30sec Rest
30sec Handstand hold
45sec Rest
45sec Handstand hold
60sec Rest
60sec Handstand hold
(Total time 10:30)

Or

Advanced:
For time:
75 HSPU

Timecap 12min

8x
New interval starts every 5th minute
Each for time
Alt. A and B

A1. Run 400m + 16 DB Snatches 22,5/15kg
A2. Row 500/400m + 16 Wall Balls

EMOM 12

minute 1 : Power Snatch. Start @ 60% climb. 1RM
minute 2 : 5 Strict HSPU

Snatch Panda Pull + Hang Squat Snatch

8 x (1+1) x 60-75%

Takakyykky

5 x 2 x 85%

Snatch Drop

6 x 2 x 70-85% (te)

Tempaus, taskuilta

8 x 1 x 75-90%

Accessory:

3 x 10 Leuat
3 x 10 Dipit
3 x 30 Russian Twist

5x3 Weighted chin-up

Rest 3min btw sets. Do 15 KBS @32/24 and 15 Push-ups while resting.

3 RFT:
500m Row
300m Skillmill Run

5 Rounds
1min ON/1min OFF
A) Row/Ski/Bike
B) Burpee Box Jump Overs
C) Body blasters
D) KB Swings 32/24kg