9 Back Squats @ 60% 1RM 5 Pull-ups 3 Chest-to-bar Pull-ups 1 Strict Pull-ups 5 Рounds

45 Hip Extensions 45 Box Jumps (60/50 cm.) 45 Weighted Sit-ups (9/5 kg.) 45 Parallette Pass-throughs 45 Lateral Burpee Parallette Jump-overs AMRAP 30 min.

10 x 20-m Shuttle Runs 30 Hang Power Cleans (40/30 kg.) 20 x 20-m Shuttle Runs 20 Hang Power Cleans 30 x 20-m Shuttle Runs 10 Hang Power Cleans

7 Muscle-ups 50 Wall Balls (9/6 kg.) 100 Double-unders AMRAP 14 min.

6 Barbell Bent-over Rows 3 Weighted Dips 5 rounds (NFT)

400-m Run 15 OH Squats (60/40 kg.) 5 Rounds