5 Rounds: 30/21 Calorie Row1 Round of "DT" Rest 2 Minutes Between Sets Round 1: 85/60kgRound 2: 75/50kgRound 3: 70/45kgRound 4: 60/40kgRound 5: 50/35kg

For Time: 30x Dumbbell Thrusters 22,5/15kg50/35 Calorie Bike150x Double Unders

9 Minutes AMRAP: 3x Hang Power Snatches 35/25kg3x Burpee Pull-ups6x Hang Power Snatches 35/25kg6x Burpee Pull-ups9x Hang Power Snatches 35/25kg9x Burpee Pull-upsAdd 3 Reps Per Round

Buddy Workout For Time : 5k Row300x Double Unders100x Single Dumbbell Box Step Ups 22,5/15kg

5 Rounds For Time 50x Double Unders12x Deadlift 100/70kg9x Burpees6x Abmat Sit Ups

25 Minutes EMOM : Min 1 : Max Cal RowMin 2 : Max Air SquatsMin 3 : Max Cal BikeMin 4 : Max BurpeesMin 5 : Max Rest

For Time 10-9-8-7-6-5-4-3-2-1:Strict Pull UpsDumbbell Floor Press 22,5/15kg After Each Set:100 Meter Farmers Carry 22,5/15kg

15 Minutes AMRAP 6x Double Dumbbell Thruster 22,5/15kg9x Double Dumbbell Hang Power Cleans 22,5/15kg12x Double Dumbbell Deadlifts 22,5/15kg50x Double Unders

5 Rounds For Time:15/12 Calorie Bike10x Burpees

20 Minutes AMRAP :8x Alternating Dumbbell Snatches 22,5/15kg8x Toes to Bar250 Meter Row*Score = Rounds + Reps