Biking outside for 90 mins

1-2-3-4-5-6_7-8-9-10 reps of :
- Front Squat 50 Kg
- Pull-ups
- Sit-ups

Skill (20 mins)
- kipping bar mu
- kipping pull up

3 DL + 3 Hang Power Clean + 3 STOH

4min amrap
15cal row
15 burpees
15 CTB
4min rest
4min amrap
21 cal row
21 burpees
21 ttb
4min rest
4min amrap
27 cal row
27 burpees
27 pull ups

5 Minutes of Parasympathetic Breathing

21-15-9
35# Kettlebell Swings
14# Wallballs
200m Run

0-15 mins T2B drills

18-26 mins 8 min Emom
10 press ups then ME T2B
Every round

28-34 mins 6 min Amrap
30 DUs
20 wall ball
10 burpees

36-40 mins tabata core or mobility

7x1 (58-70%)
* +2% every set.
* 7s. Down + 3s. pause

In a 5:00 Window:
Buy-In: 50/35 Cal Row
Time Remaining, AMRAP:
12 Deadlifts 102/70kg
8 Box Jump Overs

Rest 5:00

In a 5:00 Window:
Buy-In: 35/25 Cal Row
Time Remaining, AMRAP:
8 Deadlifts 120/84kg
8 Box Jump Overs

Rest 5:00

In a 5:00 Window:
Buy-In: 20/15 Cal Row
Time Remaining, AMRAP:
4 Deadlifts 143/100kg
8 Box Jump Overs