AMRAP 12:
30 Double Unders
15 Push Jerks 40/30kg
30 Double Unders
15 Toes to Bar

Light Option

Emom12
20-30 DU
10 Push Jerk
6-10 Toes to Bar

You can do this on either the bike or rower but stick with the same machine.
8 x 30 secs on 2:30 rest

You want to go hard on this. Post total calories. Set up your machine;
- Menu
- intervals
- intervals time
- 30 on 2:30 rest.

3 rounds
20-30 air squats
8-12 bulgarian split squats (R/L)
10+10 birddogs (2sec hold at reach)
rest 1-2 min

4 Rounds:
A1) 5 Strict HSPU
Tempo 3-0-1-1
A2) 5 Strict Chin up
Tempo 3-0-1-1
A3) Seated leg raise 15-20

YGIG per round

4RDS 0:40 On, 0:20 Off

Hollow Hold
Arch Hold
Dip
Lunge

Tabata

Straight leg sit ups

Barbell Cycling, Power Snatch

4X5
Good morning

This is optional if you don't have time after the front squat

50 HSPU for time
Rest 3 Mins
50 kipping pull up for time

Be smart on this, break it up early. Use previous weeks experience with the emom.
You want to do smaller sets and keep moving.

Post time including rest. Breakdown of each section in WC.

Time Cap 15 minutes

Every 60-90sec x9

Power Clean + Squat Clean + Jerk (anyhow). TnG reps.

RPE 3 to 3+, nice and fast.