Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min banded bully strech
1+1 min bicep/chest strech againts wall

21-15-9
Thrusters @95lbs
Pull-ups

DB Forearm Plank Rotation 4 x 8 each. Rest 60s.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

8min AMRAP
7 Box jumps 75/60cm
15 Sit-ups

EMOM 32

1 minute : Handstand Push Ups (Try perform every eight rounds same result, don`t push the limit)
2 minute : 1 Bar Muscle Up + 3 Pull up + Toes To Bar
3 minute : Max reps Unbroken Double Unders.
4 minute : Rest

Front squat

5x3@60%

First rep 2 sec. pause on bottom

3 Rounds for Time

5 Bar Muscle-Ups
10 Bar Facing Burpees
15 Deadlifts (225/155)
20 Wallballs (20/14)

AMRAP 18 With Partner
Row 21/15 Calories
10m Hanstand Walk / 5 Wall Climb
12 Wallball 20/14p
IGYG

3x3 20s on/10 s off (4,5min)
Crunches
Flutter kicks
Hollow rocks

Then tabata
Plank hold

3 km run
6 km row
9 km bike
1 km walk
Post time