Every 15:00 for 2 rounds
1600-meter run
– Each run effort in 10:00 or less.

AMRAP 10 mins x 3 sets
REST 3 mins

A:
Buy in:
400m run
then into
10 cal row
10 wall ball @9/6kg
10 m farmer carry @2x24/16kg
20
20
20
... add 10 reps/m to each movement!

B:
Buy in:
400m run
then into
10 USA swing
10 sand bag lunges@9/6kg (5/5)
10 m front rack carry @2x24/16kg
20
20
20
... add 10 reps/m to each movement!

C:
Buy in:
400m run
then into
10 Goblet squat
10 ring row
10 m burpee broad jump @2x24/16kg
20
20
20
... add 10 reps/m to each movement!

4 rounds for time split as wanted:

40 DU
9/12 cal AB (not splitted)
40 sit-ups
600m Row
20 burpee

For time:
36 T2B
24 Power Snatches 35/25kg
12 C2B
- 40 DU every time you break

EMOM x30:

1) Bike
2) Alternate between A&B
3) rest

A: Double DB/KB STOH
B: 10 Double DB Front Rack Reverse Lunge

3 sets of 3 reps

1*1
3*2

2-3sets:

12 snowangel
12 cyclist squat

Gymnastics

Warm up

2 rounds of

10 up&down/ burpees (second round)
10 around the world 10/15kg plate
10 ground to overhead
10 windmill
10 box step-ups
10m inch worm

Gymnastics for quality
10min
Handstand practice

Gymnastics WOD
EMOM 30min

6 Pistol squats
5 T2B
4 m handstand walk
3 C2B/pull-ups
2 Box jump over (no contact)
1 Muscle up / up&over / skin the cat

6x 1 hang-squat clean