Emom 18 minutes:

1: 5 windmill (right arm)

2: 5 windmill (left arm)

3: 20 push-up

For time:

Ten-to-one front squat ladder

8 dumbbell snatch

Women: 40 kg barbell, 15 kg dumbbell

Men: 60 kg barbell, 22,5 kg dumbbell

Time cap: 13 minutes