Every 2min for 12min:
1: Bench Press x 8
2: Single Arm Dumbbell Row x 15-20 reps/each arm
+
4 rounds for time of:
Row 500 Meters
20 Push-Ups
10 Strict Pull-Ups

3 rft
800 m run
21 power clean 70 kg*Your text here...*

Post if coming

Every 90sec for 12min:
1 power snatch
1 OHS
1 Hang squat snatch
+
Every 90 sec, 3 rounds
1: Back Squat x 8 reps @ 30X1
2: Strict Chin Ups x 8-10 reps @ 21X1
3: Plank from Elbows x 45 seconds
4: Supine Ring Rows x 10-12 reps @ 2111
+
3 rounds:
10 Hspu/DB push press
10 Box jumps/step ups

Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 50/35 cal on rower
Station 2 – 50 Double-Unders + 20 burpees
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Rkb swing 24/16kg

5 rounds for reps of:

• 1 minute of box jumps, 24-in. box
• 1 minute of wall-ball shots, 20-lb. ball
• 1 minute of rowing (calories)

Rest 1 minute

• Accumulate 90 L-sit
• 4x 10 Weighted backextension

4x5 ( try hit all sets with same weight)

70 % x 2
75 % x 2
80 % x 2
85 % x 2+2

Gymnastics
5x12 unbroken C2B, rest as needed between sets