With partner for time:

100 DB. Front squats, 20/15kg
200 Kettlebell cleans, 24/16kg

*One of the partners will row 20/15 calories while the other starts doing the movements. After 20/15 calories there's a change in turns. Other partner starts rowing and the other one continues where the first one left off.

AMRAP 12 min of:

20 Pistols, alternating legs
20 KBS 24/16

7 sets, every 4:00 min.
3 Front squats 125/85
6 Burpee box jump over 24/20”
9 KBS 36/28kg

"Fortitude"

EMOM for 30 minutes:
Odd: 15 Calories row
Even: 15 Burpees

"Flight simulator"

For time:

5-10-15...50-45-40-35...5 Double unders.

*Sets must be unbroken before you can move on to the next set.

20 minutes NOT for time:
5 parallette HSPU
10 Toes thru rings
15 Medball cleans 20/14lb

AMRAP in 20 minutes:

15 Supine ring-rows
15 Box jumps 30/24”
30 Double-unders

Finisher: tabata sit-ups

AMRAP in 20 minutes:
30 C&J 60/40kg
40 Burpees
20 C&J 75/50kg
30 Burpees
10 C&J 90/55kg
20 Burpees
ME C&J 100/65kg

For time:
40 Calories row
30 SHSPU
20 Burpee pull-ups

Timecap: 13 minutes

21-15-9 reps for time:
DB. Snatch, alt. arms 30/20kg
Ring-dip

TC: 10 minutes