E3MOM, for 45minutes, 3set of each

1. Row 30/25 cal
2. 50 DU + 20 WB
3. Run 400m
4. 15 C2B + 15 HSPU
5. 8 box over burpee + 15 T2B

5 Rounds:
20cal Row
15 Box jumps 60/50cm
10 GHD sit-ups
5 Sandbag over bar 60/40kg (armpit height)

TC 20min

Minutes 1-2-3: 3 Squat Cleans @65%
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans @75%
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean @85%
Minute 12: Rest
Minutes 13-14-15: 1 Squat Clean @85-90%

6x 2+1
Start 65% and build

"Cindy"
20min AMRAP

5 Pull up
10 Push up
15 Air squat
Score is total reps performed.

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