CrossFit

A: 3 Position Power Snatch (12:00 EMOM)
1 Complex every minute, building.

B: 3 Rounds For Time
18 HSPU
18 OH Plate walking Lunges 25/20kg
180 Double unders

Engine

A: 10:00 EMOM
Ring Muscle-ups

B: 5 Rounds; Each For reps

2:00 Assault build to 85-90% HR (Cals)
2:00 AMRAP
10 Burpee Box Jump overs
10 Alternating DB Snatch 22.5kg/15kg
2:00 rest