Perform 7 DB’s Push Press every minute. 12 min. EMOM

30 – 20 – 10 200 m Farmers Carry Front Squats DB High Pulls

200-m Run 20 Hip Extensions Rest 1 min. 400-m Run 40 Wall Balls (9/5 kg.) Rest 2 min. 2 Rounds

Accumulate as many cals./reps as possible in the following: 1 min. Assault Bike/Row 1 min. Box Jumps (60/50 cm.) 2 min. Assault Bike/Row 2 min. Box Jump-overs 3 min. Assault Bike/Row 3 min. Burpee Box Jumps 4 min. Assault Bike/Row 4 min. Burpee Box Jump-overs

50 Walking Lunges 40 Med. Ball Sit-ups 30 Alt. Pistols

12 Deadlifts (70/45 kg.) 9 Hang Power Cleans 6 Push Jerks 5 rounds * Option to go heavier