AMRAP 12'
5 Double db snatch@15/10kg
10 Toes to bar
15/10 cal bike

AMRAP 12'
5 Deadlift@100/70kg
10 Box jump@60/50cm
15/12 cal row

For quality
3 - 4 rounds
Front rack walking lunge x 10 meter
Box step x 12 with dumbbells
Rubberband assisted Nordic curl

For time: “Marco”
3 rounds of
21 Pullups
15 HSPU
9 Thrusters

Weighted Chinup 1 RM, then 1 set @ 50%, then 1 set without weight (choose reps)

Front squat 1 RM, then sets @ 80%, 60% (choose reps)

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(20)
5 hand release burpee w/ 3 second acsent
20 alternating sit up
5 kettlebell swings
20 plyo jumps

Finisher
30 kneeling crunch
1:00 butterfly stretch

3 rounds
45sec SL Hip thrust RL
45sec SL Hip thrust LL
45sec DB Biceps curls
45sec Banded Monster walk
45sec Gun Walk
Add weight on hip thrust as you see fit

3 rounds @ steady pace
8 e/side Trap raises
2-minute Air bike or run
8 Kang squats
2-minute SkiErg or row
8 Tactical ankle rocks
3 rounds, for quality
20m KB front rack duck walk (10m e/side)
20m Bear crawl
20m Crab walk
20 Banded glute bridges
20 Handstand shoulder taps

Tabata 8rounds 20on/10off
Alternate exercise
DB biceps curls
Banded triceps extensions
Situps

For time:
20 Burpee pull up
20 Target burpee
20 Burpee pull up
TC: 9'

20 rounds with a partner:
8 Thruster@40/30
24 DU
change after each full round
TC: 20'