15 sets every 45 secs

Look to add and progress this

6 Front Squats 70/50 kg
8 Box Jumps
30 DU

AMRAP 8

12 Step back fr. lunge 40/30kg
12 Bar over burpee

Can you get 8 rounds ;) ?

E2MOM

5 x 10 Back squat

Practice handstand skills for 15-20min

10 min AMRAP
5 x Pull Up
10 x Push Up
15 x Squat

as heavy as form allows

Wendlers 4th cycle, 5-5-5. (40%, 50%, 60%)

3 x 5
@ max 50%
Tempo Ground release - 2 - X - 1

In 5 sets find TM sitting high jump

then

5 x 3 @ 80%