In 30mins:

10mins Row
10mins Ski Erg
10Mins Echo Bike

Score is Total Cals....

For Time:

50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 KBS 24/16Kg
10 burpees
10m Bear Crawl
10 Burpees
20 KBS 24/16Kg
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats

Use a weight vest if you have one!

20min AMRAP:

5 Ring Push Ups
10 Box Jumps
15 Sit Ups
20 Walking Lunges

Wear a Weighted Vest

50 Rep max of back squat....
Don’t put the bar down....

SkiErg 1000m
RowErg 3000m
BikeErg 5000m

25min Time Cap...

Acid Bath x 3
New Round Every 10mins:
500m SkiErg
500m Row Erg
1000m BikeErg

7 Min Time Cap Women
6 Min Time Cap Men

500m SkiErg
500m Row Erg
1000m BikeErg

1 Power Snatch every 30secs for 10mins
Choose a weight to do all 20 snatches or increase/decrease as you please...

1 Clean & Jerk every 30secs for 10mins
Choose a weight to do all 20 Clean & Jerks or increase/decrease as you please...

AMRAP 17
15 Cal Row
9 Burpees over rower
6 DB Hang Split Snatch 22.5kg (switch hand after 3 reps)