For time
100m run
3 db thrusters
3 pull-ups/ring rows
200m run
6 db thrusters
6 pull-ups/ring rows
300m run
9 thrusters
9 pull-ups/ring rows
400m run
12 thrusters
12 pull-ups/ring rows

Pull-ups (3 x 8-10reps)
choose a method that allows you to complete a minimum of 8 pull-ups per set.
Banded or strict
Superset with 30 sec low plank hold or handstand hold

4 RFT
20 cal ski
10 SDLHP
10 goblet squats
10 burpees

5 sets
One set every 90 sec
2 db hang cleans+2 squats +2 thrusters

4 RFT
5 renegade row pushups https://youtu.be/hrPY3bhvVvQ
10 db push press
15 wallballs

Emom 12

Min 1- 8 lateral lunges (4 each leg)with weight if possible
Min 2- 6-8 double kb deadlifts
Min 3- 10 hallow rocks

3RFT
100m sled
20 airsquats
10 Russian kb swings
5 dball over shoulder

5 sets; 

2 min amrap
200m run
With remaining time max cal bike
1 min rest between sets
(Score is cal)

AMRAP 16
8 db snatches
8 burpees over dumbell
16 scissor kicks

Every 2 min x5
3 db cleans+3 push press +3 front squats

For time
500m row buy in

Then
5 rounds of
15 wallballs
20 mountain climbers

Cash out
500m row

3 RNFT
100m farmers carry
100 m overhead plate carry
15 knees to elbow

20 AMRAP
3-6-9-12-15
db thrusters
Sdhp
Cal bike

Pull up skill/strength work
5 x3-5 strict pull-ups -strict or banded
If banded use a 3sec eccentric count and 3 sec hold at top

For Time
30-20-10
Db snatches
Push-ups
Cal row

5 sets NFT
30 sec max reps high position bird dog https://youtu.be/6reRVVod8Q0
30 sec max rep dead bug with light weight in hand https://youtu.be/EtxSlaWtRcc

AMRAP 15
200m run
12 db jerks
10 airsquats
8 Russian kb swings

For time
1000m ski

4 RFT
15 Cal bike
15 T2B/k2elbow
10 Burpee Box Jump Over