Amrap 20:
15 thrusters 42,5/30kg
5 ring muscle-ups
15 deadlifts
35 abmat sit-ups

A) 6/4/2 push jerk

B) for time:
30 burpee box jumps
20 power clean & jerk
15 overhead squats
10 burpee box jumps
-60/40kg

A) 4 rounds
4 shoulder press
0:30 rest
4 weighted strict pull-ups
1:00 rest

B) 3 sets
400m run
12 handstand push-ups
24 alternating pistol squats
36 abmat sit-ups
1 rope climb
200m walk

A) 5 sets, E2M (build weight)
1 hang squat snatch
1 low hang squat snatch
1 squat snatch
1 overhead squat (2s pause)

B) For time:
21 power snatch
42 wall ball
15 power snatch
30 wall ball
9 power snatch
18 wall ball
-50-60% from above

Amrap 40:
200m run
20 alternating seated pike kicks
20 alternating single arm russian swings
200m run
20 single arm ring rows
20 single arm dumbbell jerks
200m run
5+5 turkish get-ups 22,5/15kg
20 steps walking lunge 22,5/15kg

A) Build to a heavy 8 back squat
*then 4×8 90%

B) Amrap 10:
2 pull-ups
4 push-ups
6 air squats

Amrap 20:
20 goblet squats 24/16kg
10 bar muscle-ups
15 deadlifts
20 toes-to-bars