AMRAP in 20min
15 cal row
15 burpee

Row 500 meters
50 Hang power cleans
40 Toes to bar
30 Hang power snatch
20 Box jumps, 24/20″
10 Over head squat
Row 500 meters

1a.
Press. Deload
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2
1b.
BB bent over row
6reps x 4 sets @ max weight. Rest 90 sec between sets.

REST

2a.

10 x 1min on 1min off rowing interval

1a. 6 Close grip bench press @ max load.
1b. 1 deadlift @ 90% of 1RM.
* 5 sets alternating
** rest 2min between each

REST

2a.
For time:
row 1000m
50 wall ball
40 T2B
30 S2OH @ 50/35kg
20 burpee-over-the-bar
10 lunge @ 50/35kg

1a.
Front Squat
warm up - 40% x 5, 50% x 5, 60% x 3
working - 75% x 5, 85% x 3, 95% x 1+
1b.
Every 30 seconds for 5min - 1 snatch @ 80% of 1RM.
Rest 90 seconds then max reps in 2mins.

Rest

Every minute, on the minute, for 10 minutes:
Burpees x 5 reps
Kettlebell Swings x 10 reps

3 rounds for time of:

Run 800 meters
Hang power snatch, 21 reps.

5 rounds of:

5 front squats
5 push press
5 thrusters
5 Pull ups

10 Rounds of:

Run 200 meters
15 kettle SDHP 24 kg
20 ab-mat sit-ups

“Super Jackie”

Row 1000 meters
50 thrusters, 20/15kg
30 pull-ups
Row 750 meters
35 thrusters, 20/15kg
25 pull-ups
Row 500 meters
20 thrusters, 20/15kg
20 pull-ups

Give this a go:
10 reps of each exercise, 4 rounds increasing the weight of the kettlebell each round.
Deadlift
SDHP
Goblet squat
Clean R/L
KB swing
Press R/L
Snatch R/L