Metcon 4

5 rounds
KB swings 80-40-20-40-80x (24/16)
Push-ups 40-20-10-20-40x
Pull-ups 20-10-5-10-20x

3 rounds
10x KB swings (32/24)
100x Jump rope singles
10x Double KB clean & jerk (24/16)
Run 400m
10x arm KB snatch (24/16)
30x Air Squats

3 rounds
5x Double KB snatch (24/16)
10x Thrusters (24/16)
20x Renegade rows (24/16)

6 rounds
6x Snatch (20/12)
6x Jerk (20/12)
6x Turkish get-up (20/12)
repeat with other arm
1 round
30x KB snatch, left arm (24/16)
Row 1000mt / Run 800mt
30x KB snatch, right arm (24/16)
Run 1000mt / Run 800mt

KB snatch intervals (16/12)

20 reps left arm +15s rest+20 reps right arm+15s rest
Rest 2 minutes after last interval
10 reps left arm +30s rest+10 reps right arm+30s rest
Rest 2 minutes after last interval
15s left arm + 15s right arm, no rest between sets
Rest 45 seconds
30s left arm + 30s right arm, no rest between sets