HIIT

High/Low
5min EMOM
2 Squat Cleans + 2 Jerks 65%, increase weight if possible
5min EMOM
Deadlift+Clean Pull (high elbows)+Power Clean 65%, increase as time goes on

HIT:
12min EMOM
1 Wall Walk-Up
3 Pull-Ups
5 Box Jumps 24″/18″
7 Mtn. Climbers

Beginner:
HIT:
12min EMOM
3 Push-Ups
3 Box Jumps 18″/12″
7 Mtn. Climbers
7 Sit-Ups