3 x Rope Climb
6 x Strict HSPU
9 x Box Jump @76/61cm
400m RUN

8min AMRAP
10 x Burpee
15 x AB Mat-sit-up
20 x Lunge

3min REST

16min AMRAP
10 x Ring Row
15 x Squat
200m RUN

4min AMRAP
10 x Pull Up
10 x Push Jerk @50/30kg

2min REST

4min AMRAP
10 x Burpee Box Jump @61/50cm
20 x Wall Ball @10/6kg

DL
4x4x4x4x4x4

HAND STAND PUSH UP, HS WALK

200m RUN
20 x V-ups
20 x Push Up
20m KB OH Lunge @24/16kg

HAND STAND

TABATA #1 KB SDLHP @24/16kg
TABATA #2 Push Up
TABATA #3 Box Jump @61/50cm
TABATA #4 AB Mat Sit-Up
TABATA #5 Ring Row
TABATA #6 Air Squat

OH SQUAT
5x5x5x5x5

21-15-9
Deadlift @102,5/70kg
HSPU

4x4x4x4x4x4

30 x Double Unders
15 x K2E
30 x OH Walking Lunge

BACK SQUAT
5x5x5x5 @70% of 1RM

10 x Push Jerk @50/30kg
10 x Front Squat
5 x Bar Muscle Up

Every set of exercise must be unbroken, penalty 10 x burpee

25 x Pull Up
50 x Box Jump @61/50cm
75 x HR Push Up
100 x V-ups
200 x Single Unders
400m Plate Carry 2x16kg/2x5kg

400m RUN(150 x d.u.)
30 x C2B Pull Up
#0 x KB Swnig @24/16kg

Heavy KB Swing
6x8rep

15min AMRAP
6 x Thruste @30/20kg
6 x Burpee Over Bar

3min REST

18:00-22:00
MAX WALL BALLs @10/6kg