Alternate through the following
1. 20-40 DU's
2. 10-15 T2B
3. 5-10 Burpee box jump
4. 10-20 Push ups

Find the right rep range that is challenging but you can still keep the quality.

Upper body pushing:

1.) Push-up 4x10reps, 60 sec rest between sets // Level 2 plates under hands and feet elevated
2.) KB Strict press 3x12 reps, 60 sec rest between sets
3.) Band pull aparts 3x20 reps, 30 sec rest between the sets.

9 min AMRAP

12 Wallball (20/14 lbs)
12 Ringdips

3min AMRAP,
1min rest,
5min AMRAP,
1min rest,
10min AMRAP:

20 TTB,
30 BxJ,
40 KBS (32/24kg),
50 OHWL w. a plate (20/10kg),
60 Burpee on a plate

For time

10-9-8...1 reps of V-ups
1-2-3...10 reps of Goblet squat 24/16kg

DISCO FRIDAY
80 air squats
70 abmat situps
60 split jumps
50 KBS 24/16
25 burpees
– rest 2 min –
25 burpees
50 KBS 24/16
60 split jumps
70 abmat sit ups
80 air squats

BS: 5/3/1+
(75/85/95%)

Hang clean: 5x2

26 - 18 - 10 Box jump overs 61/50cm
10 - 18 - 26 Thrusters 43/30kg

3X5 @ 45/55/65%