5 rounds 30 sec DB snatch (22.5/15kg) 30 sec rest 30 sec single DB step-ups (50cm) 30 sec rest 30 sec v-ups 30 sec rest

FOR TIME: 20-30-40 KB swings (24/20 kg) 10-20-30 Chest-to-bar pull-ups 20 Burpees

3 ROUNDS FOR TIME 400m run 20 front squats (40/30kg)

FOR TIME: 60 toes-to-bar * Every minute perform 5 box jumps (60/50cm) THEN, PERFORM: 20 ring muscle-ups * Every minute perform 5 wall balls (9/6kg)

1 rep max clean and jerk Then, Max Row 500m

3 ROUNDS FOR TIME 10 DB suitcase deadlifts (22.5/15kg) – each side 10 single arm DB thruster – each side 10 DB deadlifts 10 DB thruster