For time (cap: 14 min):
- 100 DU.
- 80 sit-ups.
- 60 Wall ball 12/8 kgs.
- 40 Gob squat 24/16 kgs.
- 20 HSPU.

TABATA x 3 AMRAP of:
- Wall ball 9/6 kgs.
- Clapping push ups.
- Toes to bar.
- DU.

2 rounds For time:
- 30 medball sit ups 9/6 kgs.
- 25 toes to bar.
- 30 leg circles (each side).
- 25 Hollow rocks.
- 30 lateral crunches each side.
- 25 back extensions with medicine ball (6/4 kgs).
- 30 V-ups.
- 25 back circles.
- 100 sit-ups.

3 RFT of:
- 21 Wall ball shots 9/6 kgs.
- 18 Pull-ups.
- 15 Kb swings 24/16 kgs.
- 12 HSPU.

Time cap: 15 min

For time (cap: 25 min):
- 50 pull ups.
- 400 m Run.
- 21 thrusters 43/25 kgs.
- 800 m Run.
- 21 thrusters.
- 50 pull ups.

Emom 10 min of:
- Odd mins: 10 Hang Clean 60/40 kgs.
- Even mins: 20 wall ball 9/6 kgs.

AMRAP 9 min of:
- 9 burpees over the bar.
- 6 Power snatches 45/25 kgs.
- Ring MU.

35-30-25-20-15-10-5 reps for time (cap:15 min) of:
- Sit-ups.
- DU.
- Thrusters 20/15 kgs.

2 rounds for time as a 2 person-team (30 min):
- 50 burpees.
- 50 sit-ups.
- 50 air squats.
- 500 m run (250m esch one).
- 50 V-ups.
- 50 toes to bar.
- 50 deadlifts 60/35 kgs.
- 1000 m run.

At the end of the second round:
- 100 russian twists 9/6 kgs.

21-15-9 reps of:
- Chest to bar pull-ups.
- HSPU.
- Ring Dips.

2 min rest.

2 rounds for time:
- 50 front rack lunges 40/25 kgs.
- 500 m heavy run.
- 50 sit-ups.

2 min rest.

AMRAP 6 min of:
- 4 burpees.
- 2 Ring MU.