Six rounds for time:
50 cal row
450 m run
30 sec HS hold
30 sec plank hold
2 min rest

3 Rounds Of:
1min On/30 Sec Rest

1. DU
2. Clean 60/40kg
3. Chin Up
4. Jerk 60/40kg
5. Box Over Burpees
6. HSPU

5 x ME 250m row, rest exactly 1min 30s between sets

10 min EMOM deadlift 4x70%

15 min E1,5MOM

1 x Clean pull + 1 x clean + 1 x jerk

Start at 50% of clean and jerk 1RM, add weights if needed

5min AMRAP of:
3 Deadlifts 42,5/30kg
3 Power Snatches 42,5/30kg
3 Overhead Squats 42,5/30kg
3 Bar Facing Burpees

Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
Squat-deload week. If you don't have a one rep max then work up to one rep max for next cycle.

Fitcamp
Amrap 15
5 burpees
10 wallballs
20 single unders

Metcon
Amrap 13
3 oh squat 75/55
4 oh lunge 75/55
5 bar facing burpees

Metcon-comp
Amrap 13
3 oh squat 135/95
4 ring muscle ups
7 cal row

Finisher
1 min ham stretch per
1 min s/a para stretch
90 sec six inch hold

3 posistion snatch (half thigh-under the knee-ground)
5x(2+2+2)

5 RFT:
10 Pull-ups
30m DB front rack walking lunge 2x20/15kg
20 DU

AMRAP (As Many Reps As Possible)
in 10' of
10 Deadlifts 120/85kg
20 V-Ups