21-15-9-15-21 Jumping Lunges Clapping Push-ups Kick Sits

Tabata Row (Cal.) Alt. DB Power Snatches (22.5/17.5 kg.) Shuttle Sprints (20 m.)

1 Power Clean and Jerk 2 Bar Muscle-ups 3 Front Squats 4 Toes-to-Bars 5 Ring Dips 6 Box Jumps (60/50 cm.) 7 Pull-ups 8 Deadlifts 9 KB Swings (24/16 kg) 10 Sit-ups 11 Burpees 12 Overhead Lunges Barbell Load: 70/50 kg.

Row 5 K

6 Hang Power Snatches (50/35 kg.) 12 Deadlifts 1-2-3… TGU (24/16 kg) AMRAP 18 min. *Each round, add one more TGU.

200 Single-unders 100 Wall Balls (9/5 kg.) 50 OH Squats (35/25 kg.) 25 Alt. Pistols