3-6-9-12-15-18...

kettlebell swings
tuck-ups
sit-ups

For time
21-15-9
wall ball
box jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

4 Rounds
15m Double DB ( or KB ) Front Rack Walking Lunge 22,5/15kg
50 Double Under
20/17 Cal row, 15/12 bike,ski
Goal: Sub 3 min/round
Notes: Rest 2 min between rounds

6 rounds: 30s On / 30s Off

1) row
2) wallball
3) c2bike
4) DU

4 sets 3 reps
2-5kg more to last time, rest 90s. b/w sets

2 s. pause @
- 1cm from floor
- below the knee
- mid thigh

NO EXT, continue straight down
5s. down, perform TNG

Banded deadlift 3x12 reps

Push press 12-10-8-6 reps

EMOM for 4 rounds:
1) Cross crunches
2) Windshield vipers
3) Flutter kicks
4) Rest

EMOM15
1. Row 25s max calories
2. Echo bike 25s max calories
3. Rest

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Core EMOM6
1. 20s hollow hold
2. 20s russian twists
3. 30s sigle leg V-ups

4x1
1RPM Overhead squat