Work up to a heavy 2-rep Split Squat 12 Split Squats (70/45 kg.) Max Set Double-unders 5 Rounds

1-k Row 50 Wall Balls (9/5 kg.) 40 Box Jumps (60/50 cm.) 30 Ring Push-ups 40 KB Swings (24/16 kg) 50 MB Cleans 1-k Row

30 Clean and Jerks 30 Snatches 40/25 kg.

1 min.: 20 Sit-ups 1 min.: Supine Plank Hold 1 min.: 15 Back Squats (60/40 kg.) 1 min.: Hold bottom of Squat 1 min.: 15 Good Mornings (20/15) 1 min.: Superman Hold 3 Rounds

Bench Press 3-3-3-1-1-1 Walking Lunges 200m. FT

21-15-9 Overhead Squats (40/25 kg.) Knees-to-elbows Then, AMRAP with time remaining in 20 min.: 10 Front Squats (40/25 kg.) 10 Ring Dips