For time (time cap 9 minutes)
40 Wall Ball (20/14) (in 2-3 sets)
30 Toes to Bar / Knees to elbows (in 4-6 sets)
20 Burpee to bar (unbroken, steady pace)
-Rest 3:00-
2 rounds for time (time cap 9 minutes)
20 wall ball shots (in 1-2 sets)
15 Toes-to-bar/knees to elbows ( in 2-3 sets)
10 burpee to bar
-Rest 3:00-
4 rounds for time (time cap 9 minutes) Goal is to do unbroken sets.
10 wall ball shots
8-8-7-7 toes to bars or knees to elbows
5 burpee to bar

Score is total time

3min
DU practice
10min ajan
1min Erg/Jog/Du
15m Kb Oh Walk
15m Duckwalk
10 Wallangels
10 Wallsquat

A) OTM 15 (5 rounds)
min 1 - Assault or spinning bike for 20-25 sec @80-85% effort
min 2 - Dumbbell snatches x 8-12 reps (alt hands)
min 3 - kipping pull ups x 4-12
Rest 4 minutes
B) OTM 15 (5 rounds)
min 1 - Rowing for 20-25 sec @80-85% effort
min 2 - Push ups x 6-12 reps
min 3 - Toes to bars x 6-12 reps

Every 3 min for 18 minutes (6sets)
odd: max calories row / ab in 45 sec + 10-20 push ups
even : max double unders in 45 sec + 10-20 wb
3 times both sets
Goal is to do 10-20 unbroken sets/reps on push ups or wall balls.

EMOM x8

1) 8-12cal row
2) 10-20 kbs

Built daily heavy

5 reps (max 1-2 rep reserv)

then

3 reps @ 107% heavy 5 reps
1 + reps @ 113% heavy 5 reps
(+ = max reps, minimum 1 rep)

2min rest between sets
Round the weights up: 83kg = 85kg

For Quality 20 min :

5 + 5 Windmill
3 - 6 Strict Handstand Push-Ups ( Modified same than last time )
10 Scapula Pull-Ups
10 Reverse Fly
10 Banded Pull Down

In a 12min Window
100-75-50 Double Unders
21-15-9 Handstand Pushups
21-15-9 Deadlifts 100/70kg

In the remaining time: AMRAP of: Bar Facing Burpees

AMRAP 7:00
21/15 Calorie Bike/Row/Ski
21 Overhead Squats @60/42.5kg
21 Power Snatch

• Goal: 1+ rounds. Very hard effort. Loading should allow you to perform touch n go reps of snatch and sets of 7 on OHS.

Bulgarian Split Squat

2 x ( 8 + 8 )
2 x ( 4 + 4 )

Use Dumbbells or Kettlebells

Send Off 3:00