A:
4-4-4-4-4-4 Tempo Back Squats @32X1
6 sets of 10 Scapular Pull-ups
Start a new round of both exercises every 2:30min.

B:
AMRAP in 2min for 8 rounds (15sec. time to switch):
1)
2 Rope Climbs
Max Meter Bike Erg

2)
20 Deadlift @ RX: BW
Max Meter Ski Erg

3)
50 Air Squats
Max Meter Row Erg

4)
16 KB Front Rack Tall Kneeling to Standing @ RX: 20/12kg
Max Cals on Assault Bike

A:
Every 30sec. for 30 sets do:
1 Power Clean

B:
3 rounds for time of:
15 American KB-Swings
20 Box Jumps
250m Row

Level 1: 16/8kg
Level 2: 20/12kg 
Level 3: 24/16kg

STRENGTH

A:
Sumo Deadlift 
Find your 1 RM in 20 min 

B:
3-4 rounds 
6-10 strict pull ups 
15 bench press w/DB 
8 Sandbag squat 

In Teams of 2, for time of:
30 Power Snatches
2000m Row 
150 Wall Balls
2000m Run (split into 200m relay)
30 Clean & Jerk

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg

GYMNASTICS

A:
Handstand-walk: technical coaching

B:
4 rounds for time
Buy in: 30 Wallballs
then
5 Ring kipping Pull-ups into lever position w/bended arms (scaled only ring PU)
5 Ring Dips
5 (strict) T2B
5 Wall Walks (scaled 2 Wall Walks) 
Buy out: 30 Push-ups