TABATA THIS:

Tabata ROW
1 min rest

Tabata SQUAT
1 min rest

Tabata PULL-UP
1 min rest

Tabata PUSH-UP
1 min rest

Tabata SIT-UP

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Perform the full tabata of that movement before moving on to the next one.
Keep writing down your scores as you rest.

EMOM 14 min, alt.

3 Power Snatch
6 Chest-to-bars, or Kipping Pullups, or JCTB

AMRAP 25 min

5 squat cleans @ 75%
400 m run
15 TTB

4 R for Quality:

2.2(.2.2) Rope Pullups (4-8 reps, alternating grip every 2)
10 Power Cleans @ 65% or 21 KB Swings 24/16 kg
15m OH Walking Lunges, 20/15kg Bumper

• rest 90''

Lateral box step-ups
5 x 5+5

EMOM 15min

7-9 burpees
30-45" hollow hang
10 hollow rocks

AMRAP 10 min

25 KB-swings 24/16 kg
25 hollow rocks

Dips
6 x 5-7, AHAFA (aim for 7)

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Rings, station, box..

EMOM 16 min

10 burpees
30-45" hang
15 RKB-swings
30-45" plank

Tabata: Hollow body rock

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.