5 rounds for time:
10 Pull-ups
10 Ring dips
10 KBS 24/16kg (US)
10 Push-ups

TC 15min

Strict or negative pull up
5x 3-5+ (weighted if needed)

Bench Press
10-10-10-10
55-65% 1 RM
90s. rest

4rounds:
3-5+ strict pull up
8+8 seated press

Tabata kipping HSPU
1:00 rest
Tabata single-legged squats (pistol squats, alt.)
1:00 rest
Tabata push-ups
1:00 rest
Tabata jumping lunges

Back Squat
10-10-10-10
-> n. 65-70% 1 RM
-> rest 90s

In pairs

1010m row/ski

62 Kettlebell swings 16/24
62 Ball slams 9kg
62 Thrusters 15/20
62 Push ups
62 Knees to elbow

1010m row/ski

Resting player must hold their kettlebell whilst team mate works. If the kettle bell is placed on the floor both player must do 8 burpees

AMRAP 30
50 DU
40 Sit up
30 Burbee
20 Pull up
10 Push up

4x6 Weighted pull-ups
All 4 sets with same weight. 1-2min rest btw sets.

12x
New every 3rd minute
20/15 Cal

A) Echo Bike
B) Row
C) Echo Bike
D) SkiErg