45 minutes easy:
800m jog
1:00 front leaning rest on rings
30 steps walking lunge
400m jog
0:30 active hang from pull-up bar
30m dual kb overhead walk

For time:
10 clean and jerks 90/65kg
25 chest-to-bars
50 toes-to-bars
100 wall balls
50 toes-to-bars
25 chest-to-bars
10 clean and jerks 90/65kg

A. Handstand walk practice

B. Shoulder Press

C. For time:
21-15-9
Burpee box jump overs
*after each set 200m run

A. 3×3-position squat snatch

B. Deadlift
Build to a heavy single

C. Pendlay Row
3×6

For time:

800m run
50 strict pull-ups
800m run
+
Rest 5:00
+
800m run
50 toes-to-bars
800m run
+
Rest 5:00
+
800m run
50 overhead squats 60/42,5kg
800m run

A. Back Squat
3×2 80-85%

B. With partner
AMRAP 15:
3 clean and jerks 100/70kg
6 front squats 100/70kg
9 ring dips
12 cal row
*switch after full rounds

EMOM 40:
1. 15/12 cal row
2. 8 burpee box jump overs
3. 14/11 cal ski/bike
4. 10 strict handstand push-ups