AFAP
- 3 rounds for time:
-- 25 Wall ball shots 9/6 kgs).
-- 250 m run with ball.
-- 15 Box jumps with ball.
-- 5 MU.
-- 1 rope climb.

AMRAP 25 min.
- 50 Sit-ups with medicine ball (9/6 kgs).
- 40 bicycles (each leg).
- 30 seconds superman.
- 20 back extensions.
- 10 V-ups with medicine ball.
- 20 russian twists with medicine ball.
- 30 seconds superman.
- 40 mountain climbers (each leg).
- 50 Legs-up with back on the ground.

AMRAP 7 min:
- 20 chest to bar pull up.
- 2 HSPU.

1 min rest.

AMRAP 5 min:
- 20 pull ups.
- 20 diamond push ups.

1 min rest.

AMRAP 3 min:
- Max number of reps of sit-ups.

1 min rest.

AMRAP 3 min:
- Max number of reps of over head bumper squats (20/10 kgs).

9 - 7 - 5 reps for time:
- Wall ball shots (9/6 kgs).
- x 10 DU.
- Toes to bar.
- Box jumps (30"/24").

STRENGHT-ENDURANCE
For time:
- 1000m run.
- 50 OHS 40/25 kgs.
- 100 sit-ups.
- 150 DU.
- 50 SDLHP 60/40 kgs.
- 100 Box jumps over 24".

EMOM 12 min:
- 1 Power snatch (50/30 kgs)
- 4 Back Squats.
- 1 Back push press.
- 4 burpees over the bar.

For time:
1-2-3-4-5-6-7-8-9-10 reps of:
- Decline push ups.
- Strict pull ups.
- Wall ball shot.

1 min on / 1 min off (max reps possible):
- Sit-ups.
- Air Squats.
- Push-ups.
- Box Jumps (24"/20").
- Strict Pull-ups.
- Double Unders.

6 min AMRAP:
- 5 Power snatch (50/30 kgs).
- 10 Box jumps over (24"/20").
- 20 Double unders.

NO REST.

4 min:
- RM Overhead squat from Rack.

WOD: "Kalsu"
For time:
On the minute complete:
- 5 burpess.
- Max reps of Thrusters (Rx:62'5/40 kgs) (Scaled: 40/25 kgs).
-- The goal is to complete 100 thrusters.