In the first 5 min., perform: Run 400 m 50 Walking Lunges In the second 5 min., perform: Row 500 m 40 Knees-to-elbows In the third 5 min., perform: Run 400 m 30 Box Jump-overs (60/50 cm.) In the fourth 5 min., perform: Row 500 m 15 Bar Muscle-ups

8-6-4-2 Clusters (70/50 kg.) Hang Power Snatches

50 Double-unders 25 Toes through Rings 3 rounds

Row 1-k 10 Squat Cleans (60/40 kg.) Row 500 m 10 Push Jerks Row 250 m 10 Squat Clean and Jerks

15-21-27 Push-ups Pull-ups

5 Deadlifts (125/85 kg.) 10 KB Single-arm Russian Swings – 5 each side (16/12 kg) 15 Wall Balls (9/5 kg.) AMRAP 10 min.