2-2-2-3 intervals / 1 min rest between sets:

10 burpee box jump over
Max reps alternating dumbbell snatch

5-5-5-5-5

Go every 2:30

3 rounds for time:

21 dumbbell deadlifts
15 kipping pull-ups or jumping pull-ups
9 dumbbell squats

TC 15

A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kg

B) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min

3 rounds

10-15 rower hamstrings
60s wall sit hold

*Rest as needed

AMRAP10
10 power clean 50/35
10 Toes to Bar
10 box jump

3 Rounds

30 cal row
15 pull-ups (scale: max reps in 45s)
15 cals echo bike
3 wall walks

*rest 2mins after each round

For time

• 3 snatches
• 3 burpees over the bar

♀ 95 lb
♂ 135 lb

5 sets of:

8 dumbbell bench press & 6-8 push ups

Go every 3:00