1 min: row
2 min: bike
3 min: ski
4 min : assault bike

45sec work and 15sec rest

3-4rounds:

5 OHS (2s pause, max 60% of 1rm)
10 snowangel

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

For Time:
30 Chest to Bar Pull-ups
3 Rounds of Dumbbell "DT"
20 Chest to Bar Pull-ups
2 Rounds of Dumbbell "DT"
10 Chest to Bar Pull-ups
1 Rounds of Dumbbell "DT"

Dumbbells: 22.5 / 15 kg's

1 Round of Dumbbell "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks  

Build to heavy 4 (n.70%)

20 min EMOM

Odd: 2 Ropeclimbs(1lgls +1 ordnry)
Even: 3 Front squats

Build up to a Good weight before starting the workout

5*5 lightish
5*3 moderate

Light Bell Bastard in Three AMRAPs

AMRAP from 0:00-6:00
3 Kettlebell High Swing (16/12 kg) (right)
3 Squat Frontal Raise (16/12 kg)
3 Kettlebell High Swing (16/12 kg) (left)

AMRAP from 7:00-27:00
1 round is 1-2-3-4 reps of:
Double Kettlebell Hang Clean (2 x 16/12 kg)
Front Squat
Snatch
(Broken set penalty: 10 Crush-Grip Push-Ups)

AMRAP from 28:00-34:00
Any Type of Push-ups
Choose one
/ standard, modified, one leg, one arm,close grip,diamond,handstand,spiderman…/

A: Banded squat jumps
B: Bench press Build up to heavy set
C: Incline DB Bench press
D: Strict pull ups
E: Seated Cable rows
F: Adductor exercise
G: Leg extensions
H: straight bar over head triceps extensions
I: Db biceps curls