9 Hang Power Cleans 6 Jerks 9 Back Squats 3 rounds 2 min. Rest 3 rounds *Add load each full round

50 Hip Extensions 40 Burpees 30 Box Jump Overs (60/50 cm.) 20 Parallette Pass-throughs AMRAP 24 min.

In partners, perform every 6 min. Row 500 m (total) 100-m Buddy Carry (50 m each) 40 Deadlifts (80/60 kg.) 40 Lateral Over-the-Bar Jumps 3 rounds

Weighted Pull-up 6-4-2-2-2

100-m Run 10 Push-ups 10 DB Devils Presses (20/10 kg.) 10 DB Single Arm Overhead Lunges 5 rounds

1 – 2 – 3 – 4 – 5 Squat Snatches (60/35 kg.) Ring Muscle-ups AMRAP 15 min. 1-2-3-4-5 = 1 round