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

20 rep back lunge max

5 rounds
10 push press
30 DU

Every 10/30 minutes

800m Row
20 Pull ups
10 devil press
200m run

AMRAP 8
8 rev lunges
40 du
Rest 2 min
AMRAP 6
6 deadlifts
10 Russian kB swings
Rest 2 min
AMRAP 4
burpees over the bar

3 Sets
3 Strict Single Leg T2B (Left leg/Right Leg)
6 Kipping T2B
20 Alternating V-Ups

3 Rounds
15 C2B Pull Ups
12 Hang KB Snatch 53/35
9 Box Jumps 30/24

40 minute EMOM
15/12 cals
15 Burpees
50 DU
Rest

Front Squat
6×2

4 Rounds
10 HSPU
15 Ground to Overhead 95/65
20 Alt. Pistols
25 Pull Ups