Overhead Squats 5-3-1-1-1

For time: 40 DB hang squat cleans 30 Inverted ring rows 30 DB clusters 30 Inverted ring rows 20 DB woman-makers DB load: 22.5/15kg.

5 Rounds 60 double-unders 10 candle sticks 200m farmers carry Rest 3 min

8 x 20 sec of work/10 sec of rest Chest-to-bar pull-ups KB goblet squats (24/16kg) KB sumo deadlift high pulls

21-15-9-15-21 Jumping lunges Kick-backs Speed-skaters

For time: 5k row Every time you switch partners both perform: 40 mountain climbers 20 v-ups Minimum of 4 switches each