Min. 1: 50 Double-unders Min. 2: Side Plank Hold (L) Min. 3: 50 Double-unders Min. 4: Side Plank Hold (R) Min. 5: 10 Weighted Cossack Squats (1 x 20/15 kg.) 5 Rounds

10 Lateral Burpees Over Barbell 10 Hang Power Snatches (35/25 kg.) 5 Rounds *Every 90 sec., perform 10 Mountain Climbers

500-m Row 8 Pull-up + Knees-to-Elbows Rest 1 min. 5 Rounds 1 rep = 1 Pull-up+1 K2E

100-m Band sprint & brake Then: 50-m Plate OH Walking Lunge (10/5 kg.) 50-m Broad Jump 4 Rounds Then: 100-m Band sprint & brake

20 Squat Cleans (40/25 kg.) 20 Burpees 20 Russian KB Swings (24/16 kg) 15 Squat Cleans (50/35 kg.) 15 Burpees 15 Russian KB Swings (24/16 kg) 10 Squat Cleans (60/40 kg.) 10 Burpees 10 Russian KB Swings (24/16 kg) 5 Squat Cleans (80/60 kg.) 5 Burpees 5 Russian KB Swings (24/16 kg)

10 MB Sit-up Tosses to wall (9/5 kg.) 50-m Heavy KB/object Carry (anyhow) 5 Rounds *Work up to heavy DB/object Carry. *Object/DB should be > 30/20 kg.