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

For time
27 21 15 9
Box jump over 60cm
Thrusters 42.5

4 rounds for time:

15 cal Echo bike
10 db box step-overs
8 ghd sit-ups

VX7A

Romanian deadlift 10-8-6
Db snatch 10-8-6

Clean and jerk
6 x 1 @ 60% of 1RM clean and jerk

Snatch
6 x 1 @ 60% of 1RM snatch

Front squats
6 x 1 @ 65% of 1RM front squat

10-8-6-4-2-1

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall

FOR TIME OF:
100 DU OR 200 SU
THEN
3 ROUNDS
10 PULL UP
20 ALT KB SNATCH 32/24 24/16
THEN
100 DU OR 200 SU

30min emom:
1) 3 ring mu
2) 2 rope climb

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins