40 Alt. Overhead Pistols (20/15 kg.) 30 GHD Sit-ups 15-m. Handstand Walk 30 Alt. Overhead Pistols 20 GHD Sit-ups 15-m. Handstand Walk 20 Alt. Overhead Pistols 10 GHD Sit-ups 15-m. Handstand Walk

In partners: While P1 Runs 400 m with a (10/5 kg.) Plate P2 performs AMRAP of: 10 Plate Good Mornings 20 Lateral Plate Jumps AMRAP 15 min

24 KB Weighted Step-ups (16/12 kg) 9 Ring Muscle-ups 3 Rounds Then, straight after, Row 500 m

4 Alt. Single-arm DB Push Jerks (22.5/15 lb.) 6 DB Hang Power Cleans 9 DB Deadlifts Perform 1 round every 2 min. 8 rounds

Front Squats 5-5-5-5-5

30 sec. Toes-to-bars 30 sec. Rest 30 sec. Push-ups 30 sec. Rest 30 sec. Strict Pull-ups 30 sec. Rest 30 sec. Clapping Push-ups 30 sec. Rest 5 Rounds