AMRAP 20 min 100m SA Farmers Carry – left arm (22.5/15kg) 20 alt. DB Renegade Rows 100m SA Farmers Carry – right arm 40 Double-unders

For total reps 4 min. DB Thrusters (22.5/15kg) 3 min. Pull-ups 2 min. Sit-ups 1 min. Lateral DB jump-overs -Rest 2 min- 2 min. DB thrusters (22.5/15kg) 90 sec. Pull-ups 1 min. Sit-ups 30 sec. lateral DB jump-overs

Split squats 4-4-4-4

4 Rounds for time (2 rounds each) Odd rounds: 40/30 Cal Row 10 Hang Power Cleans (60/40kg) Even rounds: 30/24 Cal Air Bike 10 Hang Power Snatches (60/40kg)

21-15-9 reps of: Overhead squat (70/50kg) Bar facing burpees

While one person runs 400m. The other person performs AMRAP of: 5 plate ground to overhead (20/10kg) 10 plate sit-ups 15 plate squats