10 Rounds of 30sec on/30sec off

DU

Row (cal)

Burpees

5 rounds for quality:

8 KB Front Squat (2xKB)
1 Rope Climb (legless)

Use moderate weight. Scale if needed.

RPE 2 to 3

AMRAP 7: Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

With partner: I go, you go...

12/9cal Row/AirBike/Ski
12 T2B
12 DB-snatch (22.5/15kg)

EMOM 9:
1: x amount of strict pull ups
2: x amount of strict HSPU
3: Core movement of your choice**

** hollow rocks x 10, hollow hold x 30s, V-UPS 10-15, planking 30-45s.

12-20min AMRAP of your choice.

Go by feel.

6x2 min ON/2 min OFF

A) Run around the box
+ max effort wall balls

B) Run around the box
+ max effort burpee box jumps

Box Jump,
STOH 50/35 kg
For time.

MRAP 16
5+5 one arm DB/KB OHS (you pick the weight)
8 T2B
12 wall ball
8 T2B

Deload option
EMOM version (scale T2B to V-UP and one arm OHS to barbell OHS)
1: 5+5 one arm DB/KB OHS
2: 8 T2B
3: 12 wall ball
4: 8 T2B

4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95)