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.

AMRAP 12 min

20 mountain climbers
10 pullups
30 sec ball plank

20 Deadlifts 60/45 -> 45/30 -> 30/20 kg
30s Plank on elbows
20 Push-ups -> 24" box -> 20" box -> 12"
30s Plank on elbows
20 Ring Rows
30s Plank on elbows
20 Pistols-> Bulgarian Split Squat (no weight)

3-6-9-12-15-18...
burpee/bodybuilder
Thruster 30/20

15s L-Sit -> L-hang
1 min Arch-body Hold
50+50m Suitcase Carry

20 min AMRAP - Teams of 2

RX:
7 m OH Walking Lunges, 43/29 kg (both do separately)
8 Burpees (2 x 8, you go, I go)
7 m OH WL 43/29 kg (both do separately)
8 Chest-to-bar-Pullups (2 x 8, you go, I go)

*

Scaled:
7 m Front Rack Walking Lunges 20/15 kg
8 Burpees
7 m FR WL 20/15 kg
8 Jumping chin-over-bar pull-ups