Endurance 5k row

AMRAP 15 min 6 front rack lunges (70/50kg) 8 weighted pull-ups (17.5/10kg)

3 Rounds 25 burpees 50 MB front squats (9/6kg) 100 double-unders

Every 3 min x 3 rounds 100m farmer’s carry (heavy) 16 hang power snatches (40/25kg)

For time 10-9-8-7-6-5-4-3-2-1 Power clean (60/40kg) Handstand push-ups Inverted rows

3 rounds for reps 2 min air bike for cals 2 min back squats (40/25kg) 2 min rest