12/8-cal. Assault Bike 24 Knees-to-elbows 48 Med. ball Hug Walking Lunges (9/6 kg.) 24 Toes-to-bars 48 Med. ball Overhead Lunges 12 x 1 Knees-to-elbow + 1 Toes-to-bar 48 Med. ball Hug Walking Lunges 12/8-cal. Assault Bike

21-15-9 Overhead Squats (70/50 kg.) Hang Power Cleans HSPUs

9 Burpees over the Bar 9 Front Squats (40/25 kg.) AMRAP 5 min.

40 Overs 50 Shoulder-to-overheads (50/35  kg.) 40 Parallette Pass-throughs 50 Back Squats 40 Weighted Sit-ups (10/5 kg.) – DB AMRAP 25 min.

10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlifts: 1.5 x bodyweight Bench Presses: bodyweight Cleans: 0.75 x bodyweight

12 Wall Balls (9/5 kg.) 10 Burpee Box Jumps (60/50 cm.) 8 HSPUs AMRAP 16 min.