A. AMRAP 12 min @80% effort
30/20 Cal Row (anyhow)
8-10 Rower Pike ups
30 AirBalls 9/6kg
15 Push-ups
7 Lateral Burpees over Medball
B. AMRAP 12 min @80% effort
30/20 Cal AirBike (anyhow)
20 Alt Box step-ups
10/10 Single arm Row @medium weight
10-15 Box HSPU
10/10 Dynamic Side plank

A. Tabata  -  20 sec ON : 10sec OFF x 8
*rest 1 min between
A1. KB Snatch L/R
A2. Burpees vs. Reverse lunges (weighted if you want)
A3. Goblet Squat @medium weight vs. American Swings @same weight
A4. SkiErg
A5. Broad Jumps (land softly) vs. Push-ups
A6. Run in Place jump rope
A7. Punt lunges vs. Dynamic Reverse plank w. heels on floor