Amrap 15:
5 strict pull-up
5 diamond push-up
5 high box jump
10 strict pull-up
10 diamond push-up
5 high box jump
.
.
Etc.

Rest 5:00

Amrap 15:
10 kipping pull-ups
20 push presses 20/15kg
10 split jumps

EMOM 40:
1. 18/14 cal row
2. 10 toes-to-bars
3. 14/11 cal bike/ski
4. 8 burpee box jump overs

A) Build to a heavy set in 10:00
Clean pull + hang squat clean + jerk

B) Amrap 10:
3-6-9-12…etc
Hang power clean 50/35kg
Strict handstand push-up

EMOM 18:
1. 5 deadlift 140/100kg
2. 1-2 rope climb
3. 10-15 wall ball shot

3 sets of:
5 power cleans 70/50kg
50 double-unders
15m handstand walk
50 double-unders
5 power cleans 70/50kg
*new set every 8:00

A) 3 rounds
8 bench presses
12 push-ups
16 russian kettlebell swings 32/24kg

B) 3 rounds
8 weighted pull-ups
12 pendlay rows
16 sumo deadlift high-pulls 32/24kg

C) Tabata hollow hold
8x20s on, 10s off

A) Every 90s x 10 sets
1 snatch pull + 1 power snatch + 1 squat snatch
*no TNG, add weight as sets progress

B) 5 sets, new set every 3:00
15/12 calorie row
10 power snatches 35/25kg