6 AMRAP:

5-10 bMU/pullups+ring dips
15-25 box jumps over 75/60
20-30 straight leg sit-ups
max reps front rack lunges 1x30/20kg DB.

Rest 3 min.

6 OTM:

1. 10-15m HSW/3-4 wall walks
2. 6-10 hang squat cleans 50/35kg.

Rest 3 min.

6 AMRAP:

5-10 bMu/pull-ups+ring dips
15-25 box jumps 60/50
20-30 straight leg sit-ups
max rep sandbag over shoulder.

Rest 3 min.

6 OTM:

1. 15/12 cal row
2. 5-8 clusters 60/45kg.