A:
4-4-4-4-4 Push Press @30X1
5 sets of 5/5 Plate Lateral Box Step-downs
Start a new round every 2:30min.

B:
4 rounds for time of:
400m run
30 Push Presses
20 Jumping C2B Pull-ups

RX: 30/20kg
Time cap: 20min.

GYMNASTICS

A: 
Hand Stand / Walk / HSPU Technique

B: 
EMOM 20 
1) 6-8 DB Arnold Press
2) 6-8 DB Bent Over Row
3) 6-8 Strict HSPU
4) 6-8 Strict Pull Ups 

In Teams of 2:
4 rounds for time of:
20 Squat Clean & Jerk
20 T2B
800m Run (together)

Time cap: 30min.

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg

A:
6-6-5-5-3-3 Back Squats
6 sets of 12 Banded WY-Pulls
Start a new round of both exercises every 2:30min. Try to be heavy on the last 3 sets.

B:
EMOM for 20min of:
1) 16 DB Snatches
2) 45 sec. Ski Erg 
3) 6-10 Strict Pull ups 
4) Max Reps Double Unders For 45 sec. 
5) Rest 

ENDURANCE

15min on Bike
15min on Ski-erg
15min on Assault Bike

Every 3min do (alternating): 12 DB Snatches / 12 V-Ups

Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY