3 RFT

10 Push Ups
15 Dumbbell Front Squats
20 Dumbbell Russian Twists (10 per side)
15 Dumbbell Overhead Lunges
10 Burpees
1-Minute Plank Hold

Write dumbbell weight in comments

3 rounds:

10 CJ BB 50kg
10 Back squat 90kg
10 DL 100kg

3 rounds:
14 Pull ups
4-5 HSPU
100SU

Tc.20min

Reps

100 rope climbs

100 dumbbell squat snatches, alternating

200 rope climbs

200 dumbbell squat snatches, alternating

300 rope climbs

300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

Find heavy 4 rep set in 15 minutes

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

4 rounds of:
10 KB swings
10+10 KB side bends
10 Plate G2OH
20 Russian twists
max Hollow hold
Rest

For time:
30 T2B
2,4 km run or 180/150 cal row or ski
60 sit ups
2,4 km run or 180/150 cal row or ski
90 m quadruped crawl

BENCH PRESS

4x8 @80%

Every 3min

Front squat
- 3 x 3 @95%