3 rounds

8 Kb Swing
300m row
4 Strict Pull Ups
10 Straight arm Burpees

2 - 4 rounds :

40 single unders
20 L-Sit Ups w/ Plate
12 KB Swing, Light

Metcon:

5min amrap
10 sit-up
30 single under

Overhead Squat

5 x 3 ( 2 sec pause on bottom )

Use 17 minutes.

EMOM 12

1 minute : 5 Backsquat
2 minute : 12 L - Sit Ups

Every 2 mins for 12 min:
Push Jerk 4-3-1-4-3-1

Start set 1 @65% 1RM and build. Make the second set of each rep count heavier than the first.

Bench Press, Every 3:30 x 4 (14min):
15-12-9-6 @75% 1RM
Break as needed, but looking for big unbroken sets.

5 Rounds:
20/16cal Row
10 WB 9/6kg
10m HS-walk / 30 HS Walking Steps (back against the wall)

3 rounds

10 Air Squat
10 Scapula Push Ups
1-5 Strict Pull Ups
500m Bike

1:00 Bottom Squat Hold
1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Banded Triceps Stretch
1:00 + 1:00 Couch Stretch