Run / Row / Walk / swim for 60-90min
HR under 65%/max

4 rounds
24 hollow rocks
5 ring dips
5 strict pull ups

20 sit ups
40 box jumps
15 press ups
30 box jumps
10 burpees
20 box jumps
5 pull ups
10 box jumps

Skill – 14 mins to work on snatches

Workout –

20,18,16,14,12,10,8,6,4,2

wall balls
sit ups
lunges with plate OH

1000m Row
50 Thrusters, (20kg)
30 Pull ups

AFAP (As Fast As Possible)
1000m Run
50 Kettlebell Snatches 24/16kg
600m Run
35 Kettlebell Snatches 24/16kg
400m Run
20 Kettlebell Snatches 24/16kg

AMRAP 10min:
Rx:
20/15 cal Row
15 Wallball
10 Box over jump
2/1, 4/2, 6/3... Muscle up

Skaalattu:
20/15 cal Row
15 WB
10 Box over burpee

Masters:
20/15 cal Row
15 Wallball
10 Box over jump
1,2,3... Hyppy Muscle up

5 Rounds:
5 Handstand Pushups
10 Power Clean, (60/42.5)
15 Burpees
20 Kettlebell Swings, (24/16)
25 Wallball Shots, (20/14)

(Rest 3min between sets)

Every 30s. for 10min:
1 Thruster (70-80%)

5 pull ups
10 burpees
20 press ups
30 squats
40 shoulder press (power bag)
50 sit ups
40 shoulder press
30 squats
20 press ups
10 burpees
5 pull ups

For time