21-15-9 HSPUs 2x Double-unders Ring Dips 2x Double-unders Push-ups 2x Double-unders *Double the reps of double-unders.

800-m Run 60 KB Swings unbroken (20/12 kg) Rest 1 min. 600-m Run 50 KB Swings unbroken Rest 1 min. 400-m Run 40 KB Swings unbroken Rest 1 min. 200-m Run 30 KB Swings unbroken

1 min.: Rope Climbs 1 min.: Burpee Box Jumps 1 min.: Sit-up 1 min.: Walking Lunges 1 min.: Rest 3 Rounds

Front Squats 5-3-3-1-1-1

5 Push Presses (70/50 kg.) 10 Wall Balls (9/6 kg.) 6 Rounds

Olympic Lift 1-rep Max Power Snatch Speed Row 500 m