For calories:

4min ON / 1min OFF:
15 GHD Sit-ups
AMRAP Assault Bike calories, until 200cal

Rest 5:00

4min ON / 1min OFF:
60 DU
AMRAP SkiErg calories, until 200cal

Rest 5:00

AMRAP Row calories
Every 30cal perform 10 Burpees

Score: Calories rowed

8x4 shoulder press

AMRAP 7

Echo 11/8 Calories
10 Double DB Push Press, heavy
10 Hanging Knee Raise

EMOM for 24mins, alt. btw:
A) 12/10cal AB
B) 7 Burpee Box Jumps 60/50cm
C) 12/10cal Ski
D) 5 Sandbag Cleans 60/40kg

3 rounds for quality
6 strict pull ups + 20s hang chin over the bar
6 ring dips + 20s support on rings
12 v-ups + 20s HBH
3 tempo front squats 10-3-10 20kg/15kg

1RM weighted pullup

Complete as many rounds as possible in 20 minutes of

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

♀ 24-in. box ♂ 30-in. box

3 rounds for quality:
12-15 Barbell Upright Rows
12-15 Barbell Bicep Curls
10 Hip Thrusts 80kg

Squat snatch 10x2x70%

EMOM "ALAP"

7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

( 7 - 30 )