Rollback Tricep Extensions on the Floor: Max Reps in 4:00

3 rounds for quality
10 s L-sit
36 ABR
5 SLR
24 + 24 side crunches

4x
New set every 4th minute
Each for time
12 Power Clean & Jerk 50/35kg
15 Toes-to-bar
30 Lateral Jump over bar

Pause front squat 4x6x65%

40 - 30 - 20 - 10 reps
Kettlebell swing (1,5/1P)
Wallball (20/14 kg)
Box jump (60/50 kg)

700m Row
70 x OHS (20/15kg)
each time bar touches the ground, do 7 Burpees

3 rds:
10-20 V-sit up
15-30 Back extension (with box)

And then...

60-90s. Holllow rock

New Interval every 4th minute

2x
20/15 Cal. Row
+
A) 12 Wall Balls
7 Box Jump Overs

B) Sled Push
Sled Pull
Farmers Carry

C) 12/8 Cal. SkiErg
10 Target Burpees

D) 12/8 Cal. Assault Bike
10 DB Snatches

A) 3x
2min ON/2min OFF
Row 500/400m + AMRAP Burpee

B) 3x
2min ON/2min OFF

1) ME Assault Bike
2) ME SkiErg
3) ME Shuttle Run

C) 3x
4x30sec ON/30sec OFF

1) Farmers Carry
2) Sled Push
3) Box Jump Over-lane

3 rds:
HSPU:
Max reps Unbroken!
Rest 90s.

(if you can do over 15 reps, do it with deficit)