TABATA 1:
- Decline Push-ups.
- Toes to bar.

TABATA 2:
- Handstand hold.
- Pull-ups.

3 rounds for time:
- 20 Kb Snatch (24/16 Kgs).
- 8 Pistols (4/4) 16/12 Kgs Kb.
- 1 rope climb.
- 250 m run.

For time:
- 50 Box jumps (24"/20").
- 50 Jumping Pull-ups.
- 50 Kettlebell Swings (16/12 kgs).
- 50 Walking Lunges.
- 50 Knees to elbows.
- 50 Push Presses (20/15 kgs).
- 50 Back Extensions.
- 50 Wall Balls (9/6 kgs).
- 50 Burpees.
- 50 DU.

AFAP:
5 rounds of
- 500 m run.
- 15 OHS (40/25 kgs).

Quality:
- EMOM 15 min:
--- 5 Deadlifts (60/40 kgs).
--- 3 Burpees over the bar.
--- 5 Gob Squat (24/16 kgs).

AFAP:
- 150 sit-ups.

TABATA 12 min:
- Box jumps (24"/20").
- Pull ups.
- HSPU.

ENDURANCE WOD
For time:
- 50 Jumping Jacks.
- 25 V-ups.
- 500 m run.
- 25 HSPU.
- 50 m sprint.
- 25 burpees.
- 500 m run.
- 50 circles (abs).
- 25 DU.
- 50 Push-ups.
- 500 m run.
- 100 sit-ups.

AMRAP 15 min:
- 20 bar-facing burpees.
- 10 OHS (55/40 kgs).
- 3 Rings MU

For time:
- 1000 m run.
- 75 Wall Balls (9/6 kgs).
- 50 Box Jumps (24"/20").
- 75 sit-ups.
- 50 Toes to bar.
- 75 DU.
- 1000 m run.