Pronated L-sit pull-ups (palms facing away from you)
7 x 2

Start from L-sit, add weights if possible

4 Rounds:

60'' Front lever progressions
1-2 min Handstand practise

7 rounds for time;

Buy-in: 400 m Suitcase Carry (1KB)

Then:
30 Double-Unders
7 Pullups
7 Burpees
7 Box Jumps

6 stations, alternating:

Row
Prisoner Step-up
AB/Jump Rope
Slam Balls
HS Practice
Jog

AMRAP 20 min
In teams of 2:

400 m Run together
1st person Holds 2 x 20kg/15kg
2nd person scales the Haybales and does 15 Wall Balls + 5 Burpees
<--> change places

4-7 Rounds:

25-30 seconds @ 110% AB/Row/Run
If second time doing this, go for 25-35 s

Rest 3 min

Score in calories (running in m). All rounds in comments.

EMOM 12 min

10-15 scapula pushups
10-15 hollow rocks
10-15 active to passive hang
10-15 back extensions

EMOM 10 min
15 goblet squats
15 pushups

AMRAP 8 min

10 burpees
10-30 DU/30 SU

Intervals, repeat 3 rounds (=ABABAB)

Alpha: AMRAP 3 min
5 burpees
10 KB-swings 24/16 kg

• 3 min rest

Beta: AMRAP 3 min
5 pullups
10 WB 9/6 kg

• 3 min rest