A.) 5 sets every 2 minutes
3 reps BS @50-60% 1RM
after squats 3 high box jumps as explosive as possible 75/65 cm

B.) HS walk Obstacle practise

-use 10-15 minutes to practise obstacles or HS walk slalom.

C.) Tabata x 2

Tabata #1
Alternating DB snatch
DU

rest 1 min

Tabata #2
Bike erg

-use 10 sec of rest easy recovery biking. Keep fast pace but not all out.