A. ALT. EMOM x 12min:
A1. 6-8 Barbell Strict press (clean the bar)
A2. 6-8 Strict pull ups (strict Chest to bar)
A3. 10/10 Calve raises on plate (holding weights optional)
A4. 20-30 sec Ring Support Hold

B. Chipper
50-50-50-50 (100 Su)
Double Unders
40-30-20-10 (30/24/15/8)
Cal row
10-10-10-10
Push jerks @challenging weight

15 min TC

For time:

100 Du/200 Su

5 Rounds:
10 Atlas Ball over shoulder
5 Burpee box jumps
1 Run around the house (150m)

100 Du/200 Su

5 Rounds:
15 Toe Touches
10 Push ups
5 Atlas ball squats

100 Du/200 Su

5 Rounds:
5/5 Single Arm KB/DB Thrusters
6 Alt Box Step Ups (weight optional)
8/8 Suit case deadlift

100 Du/200 Su

32 min Time Cap