3 Rounds of
20/15 Cal. On a machine
15 Shoulder to overhead 60/40kg
15 Front Squats

Balance circuit
12 reps/side/exercise
-Standing Crunch With Under-the-Leg Clap
-Curtsy Lunge With Oblique Crunch
-Plank With Flying Plane Arms
-Rolling Forearm Side Plank
-Arm Sequence With Lifted Heels
-T-Stand With Hinge and Side Bend

2 Rounds
20 Push-ups
20 DB/KB-snatches
20 Double unders

2 Rounds
15 Tuck-ups
15 2 handed squat and press w. KB/DB
15 Box jumps

2 Rounds
10 Burpees
10 KB/DB cleans (5 per hand)
10 Jumping lunges
For Time
Time cap 20min

5 x 3 90%

Optional Accessory
STRENGTH

8 rounds with an empty barbell

20sec Biceps Curl
10sec rest
20sec Press
10sec rest

RPE 3-4, feel the pump!

Fireman's squat (back squat w. kettlebell)
5x5+5r
Go every 3min.

For time
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

For this workout you are going to need extra weight. It can be kettlebell, dumbbell, plate, water canister, bucket or anything you have available.

W-U
3 rounds:
10 object (db,kb,waterbottle,plate) thrusters
2+2 (db,kb,waterbottle,plate) windmills
10 high knee running
10 push ups
1+1 object (db,kb,waterbottle,plate,rice bag,something else) turkish get ups

2x 5min AMRAP with 2 min rest between
10 OHS with object
10 weighted russian twist
10 object row

2min rest

2x 5min AMRAP with 2 min rest between
10 OH lunges
10 mountain climbers
10 push ups

Go outside for a long walk. Enjoy the weather ☀️

Midline 3 rds
15-20 hollow rocks
40m single arm FC @heavy KB