5 min bike erg
then for 5 minutes
7 calf raises
5 push ups
10 plate ground to OH 15/10kg

8x 20s on 10s. off
all out assault bike for calories
rest for 5 min then:

2 Rounds for time:
50 Double Unders
30 Alt. DB Snatch
10 Box Facing Burpee Box Jump Overs
Weights:
M/N 35-39: 22,5/15kg
M/N 40-44: 22,5/15kg
M/N 45-49: 22,5/15kg
M/N 50-54: 17,5/12,5kg
M/N 55-59: 17,5/12,5kg
M60+: 17,5kg

Timecap: 6 minutes