Buy in:
1500m bike (750m row)

Then 8 rounds of
5 hang clean (40/30)
25 Singleunder

Cash out:
1500m bike (750m row)

Cap: 30min

A1. 4 x 2:00 AMRAP
4 Power clean and jerks @ 61/43kg
8 Bar-facing burpees
36 Double-unders

A2. 4 x 2:00 AMRAP
20/15 (cal) Row
20 Wall balls @ 9/6kg (20/14lbs),
Box jump overs, 24/20″ in the remaining time

Rest 1:00 b/t intervals
Rest 4:00 between A1 and A2

Rotate A1/A2/A3

A1. Back rack reverse lunge – 3 x 7/side @ RPE 8 (2 RIR on all sets), rest 1-minute before A2

A2. DB Incline bench press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before A3

A3. Pendlay row – 3 x 8-10 @ RPE 8 (2 RIR on all sets) rest 2-minutes before A1

3 Intervals

A1. 12-minute EMOM (0:30/0:30)
1) Overhead squats @ 52.5/35kg
2) Chest-to-bar pull-ups
3) Echo bike for calories

A2. 12-minute EMOM (0:40/0:20)
1) Wall walks
2) GHD sit-ups
3) Shuttle runs*
* 1 shuttle run = 25′ (7.62m) out + 25′ (7.62m) back

A3. 12-minute EMOM (0:30/0:30)
1) Handstand push-ups
2) DB deadlifts @ 2 x 22.5/15kg (50/35lbs)
3) Echo bike for calories

Rest 3:00 b/t intervals

Intent. Accumulate quality repetitions/volume in each movement to build your movement capacity.
Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel not sustainable for the work duration into smart sets as needed to ensure you can keep working for the entire 30 to 40-seconds

3 rounds:
50 DU
15 T2R (toes to rings)

3 sets:
10 Strict T2B
10 KB Side Bend (each side)
10 Standing Banded Pallof Presses (each side)
1min Plank
15m Mixed OH Suitcase DB Carry (left overhead/right farmer hold)
15m Mixed OH Suitcase DB Carry (right overhead/left farmer hold)
- Rest 1-2min btw sets

EMOM 8 (0:00 - 8:00):
150m Skillmill Run

• Rest 2:00

EMOM 8 (10:00 - 18:00):
200/160m Ski (or Row)

• Rest 2:00

EMOM 8 (20:00 - 28:00):
10/8cal Assault Bike

• Rest 2:00

EMOM 10 (Barbell Cycling 30:00 - 40:00)
5 Clean & Jerks @52/36kg (42/30kg)

3 sets for Quality:
15 Banded Lat Pull Downs
30sec T2R (Toes to Rings)
- Rest as needed to have great form.

4min ergo (easy pace 60-70%of max) -PK

4min of (medium pace 70-85% of max) VK1-2

12 Kb swing

10 Kb hang clean and jerk

8 Kb Squat

6 No jump burpee