3 X 8 min on @ 90% effort.
3 min rest
A. AMRAP x 8 min
8 Rope Pull-ups
12 Alt Punt lunge @medium weight
8 Balance Burpee
B. AMRAP x 8 min
6/6 Single arm DB Snatch @medium weight (ca. 20/14kg)
3 Wall walks w. 2 sec pause at top
6 Burpee Box Jumps
C. AMRAP x 8 min
10/8 Cal AirBike
7-10 Toes to bar
10 Goblet Squat @medium weight (ca. 24/16kg)

A. Tabata - 20 sec ON : 10sec OFF x 8
A1. Sit-up Get-up L/R
A2. Jump Rope (anyhow) vs. Jumping lunges (scale down to reverse lunges)
A3. Box HSPU vs. Box Jumps (step down)
A4. Strict Knees to elbows vs. Static Squat hold
A5. Sumo DL High pull vs. Russian leg lifts
A6. Lateral jump over bench w. both hands on bench vs. Back extensions
B. 2-3 sets of, 30 sec on : rest as needed
ALL OUT Battle Rope