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6 x 90 sec AMRAP:

7 Burbee
7 Pull-up
7 Box jump (60/50 cm)
90 sec rest between rounds.

MetCon:

AMRAP 4 min:

10 x OHS (Rx:40/25kg)
15 x Burpee over bar

rest 2 min...

AMRAP 6 min:

12 x Air squat
9 x Push ups
6 x Pull ups

Back squat 5x1

n.60-75% max

WOD:
2 Rounds:
- 1 Round Cindy (5 Pull-ups,10 Push-ups, 15 Squats)
- 10 X Box Jumps (60/50CM)
- 1 Round Cindy
- 15 X TTB
- 1 Round Cindy
- 20 X HSPU

@ 50 %

Press 3×1
(If it´s “your”day go for 1 rep max )

Then

Max reps: Bent-over barbell row (same weight as 1 RM press)

Press 5×3

(Do presses stop on the shoulders, no bouncing)

OHS 1RM