3 rounds alt time with partner
8-12 calories of rowing
6-8 burpee over rower
then
3 rounds
30-50 double unders or max reps in 45sec
8-12 jumping lunges or 12-16 air squats

50 Wallball,
40 KBS (24/16kg),
30 Push-Up,
20 Pull-Up,
10 Burpee Box Over

With The Champ

Bulgarian split squat with barbell in back squat position
4x8+8 @ relative heavy weights
Rest as needed

AMRAP 18, Teams of Two. YGIG

Bike Erg 30 Cal. / Echo Bike 21 Cal.
15 Wallball Shots 9/6kg (20/14p)
15/12 Cal Row.

Full round then switch.

Heavy Squat Snatch Single in 7 minute.

Use light weight

AMRAP35
20 cal bike
20 dumbbell snatches
20 cal row
20 dumbbell burpees

*You go I go style - divide the reps as you like with your partner
*Every 5 minutes 200m run for both
->Starting from 0:00 until 30:00

45min

Run 800m easy pace

then

6-10 rounds

15 Cal row
30s Ring plank
10 Alternating box step up 60/50cm
30m Single arm farmer carry KB 32/24kg

@ max 70% HR

AMRAP 16 (ROUNDS + REPS)

13 Pull ups
26 Wallball 9/6kg
Run 200m

Complex, technique or technique & weight. Use twenty minutes:

1 x Clean + 3 x Push Press + 3 x Front Squat + 1 x STOH (Shoulder to over head)