At 2PM: Intervals. 5min all out effort each machine/5min rest btw

• Ski
• Row
• Wattbike

Score is cals

10 min AMRAP
10 hspu or push press with 2 DB's
10 kbs @16-24kg for womes / 24-32kg for men
10 box jumps @60/50cm

Doesn't have to be a high rise pack.. just something heavy to carry. Hose, sandbag, dummy if you have it.

Mark out ~10m. One at a time run there and back (20m) with the heavy object. Immediately after running do 5 pushups then rest until its your turn to go again. Everyone does 6 sets as fast as possible

Barbell Cycling
EMPTY BARBELL
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks

Conditioning
20' Alternating
Odd - 5 Deadlifts@BW
Even - 15 Box Jumps

10x ring pull up one by one. Last 4 with false grip.

With partner for time:

100 DB. Front squats, 20/15kg
200 Kettlebell cleans, 24/16kg

*One of the partners will row 20/15 calories while the other starts doing the movements. After 20/15 calories there's a change in turns. Other partner starts rowing and the other one continues where the first one left off.

1-2-3-4-5-6-7-8-9-10 reps of
ring dip
box jump @30/24
handstand push up

AMRAP 2min
thruster @40/25
1min rest
AMRAP 2min
pull up
1min rest
AMRAP 2min
deadlift bw
1min rest
AMRAP 2min
burpees over the bar

For time

5 rounds

25 airsquats
10 hanging knee raises

1RM bench press