3 rounds
8 pull ups
8 step up
8 laterals

3 rounds
30 WB
15 Push Ups
Max step ups

Tabata abs

Back squat
5×3

21 minute EMOM
12 push press
12 calories
20 lateral jumps

20 Minute EMOM
5 power cleans + 10 air squats
8/8 KB row

3 Rounds
400M run
15 Burpees
9 T2B

For Time:

20 Back Squat (BW)
800m run
15 Back Squat
600m run
10 back squat
400m run
5 back squat
200m run.

In Teams of 2
For time
6 Rounds
200m Rub
15 DB Thrusters
15 Burpees
15 DB Thrusters
200m Run

3 rounds
400m Run
21 T2B
7 power snatch

5 sets
5 press + 8 lateral squats

50 DB step overs
100 wall ball
50 calories

Teams of 2
800 m Run
50 DB Buster
600m Run
70 DB Push Press
400m Run
90 DB DL
200m Run

3 sets
:30 Scissor
20 alt v up
:20 Hollow

3sets
10 Bench press
:60 Dual KB RACK HOLD

For Time:
3 Rounds
21 Pull up
15 HSPU
12 Rev Lunge SA KB RACK hold (70/53)

Max Row for Calories in 7 Minutes

Rest 5 Minutes
then

15-12-9
Power Snatch 115/75
Burpee

12-9-6
Front Squat 135/95
Burpee Over Bar