DB squat w/2x22.5 /15kg
10 DB Facing Burpee

EMOM 36

Minute 1 : 12/9 Cal Echo Bike
Minute 2 : 10 Dumbbell Snatch 22,5/15kg, alternating
Minute 3 : Row 12/9 Calories
Minute 4 : 10m Handstand Walk
Minute 5 : 2 Rope Climb
Minute 6 : Rest

Skill training for 15-20min
- Only for 1-2 skills

Advanced:

Every 2min for 12min:
2 Bar muscle ups

or

EMOM 10:
1 BMU

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

W: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Find max weight in 5 sets/ bodyweight/ band/ 5 x 1 negative dip (lowering 3-5sec)
- rest 90sec

For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift 70/50kg
1 Toes to Bar
200/150 Meter Row
2 Deadlifts 70/50kg
2 Toes to Bar
...
200/150 Meter Row
10 Deadlifts (155/105)
10 Toes to Bar

5 Sets of 3

*Score = Lowest weight used

Death by Calories: Rowing
1 cal in first min.
2 cal in second min.
3 cal in third min.

-Continue until you are unable to make the required number in that minute.

Reset the computer each minute. No roll over calories.
Record result (total calories).

Extra:
Tate Press 3 x 12-15. Rest 60s

Push Press
6 x 2. Every 60s.
- These are speed focused reps, so stay sub-max. Practice touch and go if smooth

Deadlift

Build in Twenty minutes heavy set of 3.

( Deadstop)