For time:

20cal Echo bike
20 fence over burpee
(fence fasing)

Rest 3min

30cal Bike
30 Db snatch (22,5/15)

Rest 3min

30cal Ski
30 Toes to bar

Rest 3min

30cal Row
30 Pull-up

*This is a sprint workout.
Scale reps and movements that you can keep fast pace.

Deficit DL: 4x4

For time :
50 du
50 air squat
50 USA swing @24/16kg
50 sit up
50 Kb thruster @24/16kg
50 du

Timecap : 20mins

A) Deadlift against a band
6 x 3. Every 60s.
- These are SPEED reps
- Approx 60% of 1RM

B) Barbell Box Step-up
4 x 5 each. Rest 90s
- Box/Step height is 50 cm

Mobility

5 reps @60%
5 reps @70%
max reps @80%
rest 2-3 min bwn sets.

4x 20s ON / 10s OFF
Handstand Hold (back against the wall)

Rest 2:00

4x
10s Handstand Hold + 10 HS walking Steps + 10s HS Hold
:30 Rest

2x 10min amrap
5 Push up
8 Renegade row
250m Row

rest 5min btw amraps

A)
Close Grip Floor Press in Bridge
8 x 3. Every 60s.
- These are SPEED Reps, so use a weight that moves well
- Slightly heavier than last week if possible

B)
Strict Pull-Ups
6 x 4. Every 60s
Options: Weighted, BW, Partner/Self Assisted on bar or rings

3 Rounds for Time:
400 meter Run
21 Kettlebell Swings 24/16kg
15 K2E (Knees To Elbows)
9 Ring Dips