Strength:
Floor Press 8-8-8-8

Metcon:
For time:
40 Deadlifts (#60/40)
75 Double Unders
25 Hang Power Cleans (#70/45)
75 Double Unders
10 S2OH (#80/50)
75 Double Unders

Endurance:
8 Rounds, each afap:
Run 400m
15 Burpees
15 Wallballs (#10/6)

Weightlifting:
-Power snatch + hang power snatch
(60%) 1+1 /3
(65%) 1+1 /3
(70%) 1+1 /2

-Squat clean + front squat + split jerk
Start (70%) 1+1+1×8
Ascending weight

-Tempo Clean pull 5 sec'
start (80%) 8×1

Competitors:
A.
15min to establish a heavy 1-rep Hang Snatch + 2 OHS

B.
Open workout 12.4:
AMRAP in 12min:
150 Wallballs (#10/6)
90 Double Unders
30 Ring MU

C.
Tabata alternating:
Cal Row
HSPU