800-m Run Then, 2 rounds of: 50 Burpees 40 Pull-ups 30 Alt. Pistols 20 KB Swings AS (24/16 kg) 10 Handstand Push-ups Then, 800-m Run

Minute 1: 15/12-Cal. Bike Minute 2: 10 Overhead Squats (50/35 kg.) Minute 3: 45-sec.  Superman Hold 4 Rounds

12 Hang Squat Cleans (35/25 kg.) 24 Box Jumps (60/50 cm.) 3 Rounds

9-6-3 Power Snatches (70/50 kg.) 2 Rope Climbs Rest 2 min. 12-9-6 Power Snatches (60/40 kg.) 2 Rope Climbs

10-20-30-40… Double-unders DB Front Squats (20/10 kg.) Push-ups As far as possible in 15 min.

Split Jerks 3-3-3-3