5:00 Cardio

3 rounds :

8 Cossak Squat
5 Push-up to down Dog
3 Clean Pull
3 Hang Power Clean
3 Press in Split

3 Rounds :

30s Banded Goodmornings
30s Push-up To Down Dog
0:30 Pigeon Pose ( Each )
1:00 Row

6 x 4 min AMRAP/2 mins rest
30 double under
15 WallBall @9/6kg
20 Russian swing @24/16kg
10 box jump@60/50cm

Goal: 2+ rounds each set

Bike 2:00 Easy
Bike 2:00 Moderate
Bike 1:30 Target

AMRAP 15

1k Bike Erg
20 Plank To Push-Ups
20 Kettlebell Swing
20 Box Step-ups

Paused Bench Press. 2-3 Sec Pause on Chest Each Reps.

5 Sets Of 3

Go Every 3:00

Front squat 10-8-6-4 reps

AMRAP 12 ( 2min on / 1 min Off )

15/10 Cal Echo Bike
7 D-Ball Squat 80/60kg ( ball on shoulder )
5 HSPU

For time :

25 Pull-ups
15 Thrusters 50/35kg

Rest 0:45

20 CTB
10 Thusters 60/42,5kg

Rest 0:45

10 BMU
5 Thrustes 70/50kg

3 rounds :

2:00 CrossOvers
8 Active Spiderman
10 Straight Leg Sit-Ups
5 Kipping Pull-Ups
3 Push-up to Down Dog