Every 2:00 for 6 sets:
5-10 handstand push-ups ( -strict/kipping/box)
10-15 Wall ball

60 - 75 Minutes @ HR Zone 2 - 3

7 Minutes Any Machine
3 BMU
6 CTB
9 TTB
7 Minutes Any Machine
20m HS Walk

For time:
30 T2B
-- then --
3 rounds of:
10/8cal Row
10/10 DB Push Presses 20/15kg
10 Burpee Box Jump Overs 60/50cm
-- then --
30 T2B

Build to A 5RM

For time:

10 Rope Climb

TC 10

30s Banded Hamstring Distraction ( each )
30s Push Up to Down Dog
1:00 Pigeon ( Each )
1:00 Active Twisted Cross
4:00 Cardio

4 SETS FOR REPS
1:00 - Alt. DBL DB Front Rack Lunges
1:00 - DB Deficit Push-Up
1:00 - Sit-Ups
1:00 - Rest

Daily Video: https://vimeo.com/778579111

5 rounds for time:
6 Sandbag Over Barbell (armpit height)
9 WB 13/9kg
12 Alt. DB Snatches 22,5/15kg
15/12cal Row

5 Rounds For Time:
10 Dumbbell Box Step-ups
30 Double Unders
10 Dumbbell Push Jerks
30 Double Unders

Dumbbells: 22,5/15kg

Time Cap: 20 Minutes

EMOM12
a) kb windmill, right
b) kb windmill, left
c) kb pass-through

Target: Work 30-45s per minute