20 Min Amrap;
10 hollow rocks
10 push ups
15 air squats

3 - 4 Rounds:

5 Push Ups
10 Air Squat
15 Sit Ups
2:00 Bike, Row or Ski

6x Amrap 5, alternating A&B (A+B+A+B+A+B)
(40min total)

A)
AMRAP 5
row 3min for max cals
25 v-up/tuck up
max reps box jumps

-Rest 2

B)
AMRAP 5
Bike 3min for max cals
25 kettlebell swing
max meter shuttle run

-rest 2

Back Squat

5@65%
3@70%
1@75%
5@70%
3@75%
1@80%
5@75%
3@80%
1@85%

Go Every 3:00

Build to a 3 Rep Max

( Touch and Go )

-8 pull-ups
-10 push-ups
-12 burpees

-80% of todays 3RM
-every time you break perform 6 alt. devils presses 15/10kg

TC15

Find todays 3RM in 10min.

With partner: E2mom x6
Partners alternate between a & b:
a) machine, while partner working on B
b) 10 kbs + 10 box jumps

Partner A works until B is finnished, both rest for the remaining time in the interval. Result is total cals on the machine.

Deadlift: Find heavy 5 of the day in 20min.