6x
3min ON/3min OFF
alt. between a and b

A) Run around the box
+
AMRAP of:
7 Wall Balls
7 Box Jumps Overs

B) Row 400/300m
5 Burpee
10 Situps

ROW 500m

25 HSPUs

run 400m

20 HSPUs

300 rope jumps

15 HSPUs

EMOM 10 min

Goblet squats 32/24 kg

HS-walk skill for 20 min.

2 Rounds of:
Banded Hip Flexor Pulls x 25 each
Single Leg Banded Leg Curls x 50 each
Rest as needed.

4 rounds
400m run
20 T2Bs
10 pistol squats

8x2min ON/2min OFF

A) Run + ME Assault Bike

B) Run x2 + ME Box Jump Overs

C) Run + ME SkiErg

D) Run x2 + ME Burpees

E) Run + ME Row

F) Run x2 + ME Wall Balls

G) Run + ME Sled Push

H) Run x2 + ME V-Ups

3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00

Emom 12
1: Chin over bar hold 20-30s.
2: Ring pushup hold 20-30s.
3: Turkish sit up 5+5

Teams of 3:

100/75 Calorie Row
100 Box Jump
100 DB Snatches (22.5/15kg)
100 Thrusters (42.5/30kg)
100 Chest to Bar Pull-ups
100 Thrusters (42,5/30kg)
100 DB Snatches (22.5/15kg)
100 Box Jump
100/75 Calorie Row

(Time cap: 40min.)