Core

For quality
50 back extension
50 sit-up
50/side russian twist (weighted)

Share the repetitions as you like (for example 5 rounds 10 reps each).

Perform 1-10-1 reps of thrusters. Rest 20sec between sets.

Deadlift
Every 3 min
10,7,4,7,10 Reps
@AHAFA

30 Burpee box jump overs for time 24/20"

7 Min AMRAP

50 Double Unders
then
2 Rounds
12 KB Swings
6m Hs Walk

3 min du practice
then 3 rounds of
5 dbl kb z press
4 paoli low bar
20s. wall facing hs hold

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PUSH Press
3-3-3-3-3

@at as heavy as form allows.
Maintain same weight for all 5 sets.
Sets every 2:00min

For Time:
3 rounds:
20 Air squats
20 Push-ups
20 Lunge Steps
20 Burpees

Rest 3:00

2 rounds:
30 Air squats
30 Push-ups
30 Lunge Steps
30 Burpees

Rest 2:00

1 round:
40 Air squats
40 Push-ups
40 Lunge Steps
40 Burpees

AMRAP 16 min:

4 deadlift 100/60kg
6 shoulder to over head dumbbell 2x22.5/15kg or barbell 45/30kg
8 lunges/squat dumbbell 2x22.5/15kg or barbell 45/30kg
10 wallball 10/8kg
12 cal ergo

Deadlift 3x6 reps

OPEN 16.1 WORKOUT Rx'd

20 minute AMRAP:

7,5m OH walking lunge 43/29kg
8 Bar facing burpees
7,5m OH walking lunge 43/29kg
8 Chest to bar pull ups