Run 800 m Then: 35 Double-unders 15 Hip Extensions 5 rounds Run 800 m

8 Burpee Box Jump-overs (60/50 cm.) 18 Single-arm DB Hang Power Snatches (22.5/15 kg.) 24 Air Squats AMRAP 10 min.

13 Pumpkin Deadlifts 13 Lunges with Pumpkin OH 13 Pumpkin Goblet Squats 13 Pumpkin Partner Wall Balls 13 Pumpkin Slam Balls! 13 Pumpkin Partner Russian Twist Throws 130-m Pumpkin Carry – in partners AMRAP 24 min. * Switch every movement. So P1 does one movement, P2 does the next. * They both do the...

8 HSPUs 8 x 1 Front Squat + 1 Squat Clean (20/15 kg.) AMRAP 15 min. * Every 2 min., perform 1 Rope Climb

Odd minute: 3 Power Snatches (60/40 kg.) Even minute: 250-m Row 12 min. (6 rounds)

12 Parallette Pass-throughs 12 Shoulder Presses (35/25 kg.) 12 Back Squats 12 Burpees 3 rounds