For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

Find your 3 RM front squat for the day.

2111; 3,3,3,3; rest 45sec

3 rounds:

Break basé sur le temps qu’il vous a fallu pour compléter l’intervalle précédent
Rameur 250m
Break
Rameur 500m
Break
Rameur 750m
Break

E3MOM 6 (18min)
Back Squat
10 – 10 – 8 – 8 – 6 – 6

EMOM 20
20x DB Lunge
(2x 15/22,5kg)
15x Push up
10x DB Thruster
(2x 15/22,5kg)
15x Burpee
20x Sit up

3 sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222

4 sets:
30 mt Double Dumbbell Overhead carry (50/35)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

“Triple Threat”
3 Rounds
15 Deadlifts 60/40
15 burpees ove the bar

3 Minutes rest

3 Rounds
15 Sit ups
15 Push ups

3 Minutes rest

3 Rounds
15 Thrusters 40/30
15 Burpees over the bar