Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(25)
WRK :35 REST :25 x5
burpees
db/kb sumo dead high pull
10m shuttle run
leg raises
db/kb single arm press

Finisher
50 crunches
1:00 hamstring stretch

EMOM 10
8 cal ski
8 cal bike

2 sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (135/95 lbs)
Rest 4 minutes

For time, 24-20-16-12-8-4 reps of:
* Box jump
* Front rack lunge 50kg/35kg

Rowing intervals 10x2min, rest 2 minutes.

Leeebeni.

5 rounds for time of:
50 double unders
10 burpee box jumps (30\20)
10 sit up jump ups
10 plyometric push ups

*Title taken from a similar workout originally published by Crossfit Ultimate. Workload and movements changed.

AMRAP 12
8 push ups
8 sit ups
8 box jumps (24\20)

*All movements are weighted!

AMRAP 10
In 10 minutes, complete as many rounds as possible of:
10 KB swings
10 Gobblet squats
10 burpee box jumps (24/20)

*Use same weight on swings and squats

Perform 2 rounds of:
50 pullups
50 pushups
50 situps (anchored)
50 air squats
(rest same amount of time between rounds as round 1 takes)
break up reps as needed - FOR TIME