3 Rounds for time 16 Back Rack reverse lunges (30/20kg) 16 SDHP 16 Push press

BACK SQUAT 1-1-1-1-1

5 minutes of: Burpees THEN, 5 MINUTES OF: 7 deadlifts (60/40kg) 7 box jumps (60/50cm) THEN, 5 MINUTES OF: Turkish get-ups (16/12kg) dumbbell THEN, 5 MINUTES OF: 7 snatches (30/15kg) 7 push-ups THEN, 5 MINUTES OF: Rowing (calories) Rest 1 minute between stations

2 ROUNDS Rest 1 min between rounds Tabata 3 point shuttle runs Tabata DB power snatches (22.5/15kg) Tabata 3 point shuttle runs Tabata DB’s power cleans (2×22.5/15kg)

AMRAP 25 MIN 400m run 6 Rounds of Cindy 400m run 3 Rounds of Mary

EMOM 5 MIN 5 Push Press EMOM 5 MIN 2 Push Press + 3 Push jerks EMOM 5 MIN 5 Push jerks