4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row/ski + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 150 m run + max box jump step downs
From 8:00 min to 10:00 min rest

Make up an extra credit session you missed from earlier in the week
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EMOM 60 @ HR Zone 3

1 Minute : 6 Shoulder press, AHAP
2 Minute : Row
3 Minute : 10 Toes To Bar
4 Minute : Echo Bike
5 Minute : 10 CTB
6 Minute : Single CrossOvers

Weighted pull up 3x1

OPTIONAL ENDURANCE

WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) bike
2) row
3) ski
4) rest

PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

5 RFT :

10 Thrusters 50/35kg
10 Bar Over Burpees

TC 7

2 rounds:
3min @50-55RPM
3min @65RPM
3min @45RPM
3min @70RPM

Abs: 3 rounds of
10 Ab-wheels
20 AMSU
30 Landmine twists
max T2B
Rest

WodLiiga

For quality 10 plank seesaw
10 prone internal & external rotations behind body
10 dolphin push ups
5/5 DB windmill
8/8 dead bug

5rnds:
6 strict HSPU/pike push up
20 sec active hang
3 slow eccentric pull up (5-7sec down), from box