For time: 400m run 25 DB Burpees (2×22.5/15kg) 400m run 25 DB step ups 400m run 25 man-makers 400m run

Pull-ups 6-4-2-2-2

AMRAP 24 min 50 hip extensions 40 sit-ups 30 box jump overs (60/50cm) 20 parallete pass-throughs

5 rounds 100m run 10 push-ups 10 DB devils press (22.5/15kg) 10 DB SA Overhead lunges

AMRAP 15 min 1 – 2 – 3 – 4 – 5 Squat snatches (60/40kg) Muscle-ups 1-2-3-4-5 = 1 round

3 rounds 35 double-unders 20 front squats (50/35kg) 1 min plank hold