Tabata burpees Rest 1 min Tabata overhead squats, 95/65 Rest

For time: 40 squat cleans, 95/65 Run 800m 40 squat

15 min amrap: 50 double unders* 3 ahap overhead squats

For time: (20 min cap) Row 60 calories 50 box

3 rounds for time of: Run 400m 21 thrusters, 115/85

3 rounds one minute stations: Ghd sit-ups Pistols Pull-ups Ring

5 rounds for time: 5 squat snatches*, 135/95 10 knees

15 min amrap: 12 KB swings, 53/35 30 double unders

15 min amrap: 12 KB swings, 53/35 30 double unders

30-20-10 reps of: Box jumps, 30/24 Handstand push-ups Post times