6 - 8 rounds ( 30 - 40 min )

Minute 1 - 2 : Ski erg Calories
Minute 3 : Box Jumps 30/24"
Minute 4 : Bar Facing Burpees
Minute 5 : Rest

20min AMRAP:
200m Run
9 Wallball
7 Box Jump
5 TTB
RPE 2-4, go by feel

3 rounds:
Run, 100-200 m
Handstand Hold, 30-40 secs
6-10 Inch Worms

4 rounds of:
max rep Toes-to-bars, 3 mins
max rep Weighted Sit-ups
Ascending 2 reps
Rest 2 mins

20:00 AMRAP:
Run, 200 m
10 Burpee Pull-ups
4 Wall Walks
Run, 400 m
10 Burpee Pull-ups
4 Wall Walks
Run, 600 m
10 Burpee Pull-ups
4 Wall Walks

Push press 5x5 reps

Shoulder Press

1 x 5 x 65%
1 x 5 x 75%
1 x max 85%

1x6, 2x5, 2x4

5 @60%
3 sets of 5 @70%

For Time:
Row 3000/2400m
DU's 300
Run 3000m

Option 2.

Run/Row/Bike/Ski
45-75min.
Easy aerobic pace.

10 @60%
8 @70%
6 @75%
4 @ 80%