WARM-UP
3 rounds:
5 x push-up
20 x steam-engine
15 x air squat
10 x swing

+
20 x arm circles + 10 x 4-step lunge

HARMITUS

9 rounds

2,5 min ON, 1,5 min OFF

1) 2 x 8 burpee over obstacle + 10 GTOH
+ amrap air-squats

2) 20 x thrusters
20 x swings
+ amrap reverse burpee

3) 30 x jumping squats
+ amrap 5 x push-up + 10 x sit-ups

Ghange sets in each intervals.
Post the number of reps from amraps.