100 walking lunges with MB P1 performs walking lunges P2 performs plank hold 200 wall ball (9/6kg) P1 performs wall ball P2 performs squat hold 150 pull-ups with MB P1 performs pull-ups P2 hangs on the bar

For time 10 5 m. rope climbs 20 back squats (80/55kg) 30 handstand push-ups 40 cal row

3 rounds 200m run with MB (9/6kg) 20 power snatches (40/30kg) 400m run

Press 5 – 5 – 5 Push press 3 – 3 – 3 – 3 – 3

As far as possible in 15 min 2-4-6-8-10-12…. Front squats (40/25kg) Burpees *Add two reps of each movement every round

6 Rounds 30 sec air bike 30 sec rest 30 sec box jumps (60/50cm) 30 sec rest 30 sec DB hang power cleans (22.5/15kg) 30 sec rest