Warm up(8)
3rds
5 body builders
5 side shuffles
5 tuck jumps

Mobility(2)
1:00 min samson

Tabata intervals :20 work x :10 rest x8 rounds
body builders
tucks
squats
*100m run after each round

Finisher
30 t-raise
60 bicycles
1:00 min child's pose

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

12min. amrap
12x KB/DB snatch (scaled KB/DB swing)
12x reverse lunge (scaled air squat)
12x tuck crunch (scaled sit up)

scaled

Working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
20/15 Cal Row
15 DB Thrusters 22.5/15kg
Max bar over burpees
B.
100 Double Unders (1:20 max time)
15 Pull ups
DB snatch 22.5kg/15kg

Alternate hands on the DB.
Score is burpees + snatches
Scale double unders to ~1:20 of skipping. Singles 250

AMRAP 15:
30 Line Hops
20 Glute Bridges
30 Line Hops
20 Broad Jumps
30 Line Hops
20 Front Plank to Push-up Plank

OR

AMRAP 15:
30 Double Unders
15 Double Dumbbell Deadlifts
30 Double Unders
15 Double Dumbbell Hang Power Cleans
30 Double Unders
15 Double Dumbbell Push Jerks

3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5 Goblet Squat
10 Ring Row

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Thoracic Flow video and Snatch Drills video

RMU
Warm up: classic gym
ring pull up 3x5 ring push up 3x5, 3 ring kelep
core
ring plank 3x 30"
Ring pull up like RMU 3x5
-RMU to knee
Ring hollow
ring arch
ring hollow-arch
RMU with bend

WORKOUT :
ring hold 3x30"*3
30" hangs

Deadlift 20-15-10 reps

For time:

3 rnd of:

30 KB A.Swing @24/16kg

20 Burpees

50 Double Unders or 100 SU

20 Burpees

30 KB R. Swing @24/16kg

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s