21-18-15-12-9-6-3
sumo deadlift high pull @24/16
swings @24/16
lunges with KB @24/16

Using a box place feet on box having hips above shoulders on a scale of difficulty

2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

3 x 4

3 x 3

Tabata Calories Row.

Result is total calories.

• For Time:
Assault Bike 40/30 Kcal
BB Deadlifts (120/85Kg) 20 reps
Assault Bike 40/30 Kcal

100 push-ups for time. Break them into sets as you want.

3x20 ghd hip extension (10kg bar behind the neck, 1s pause at top)

Hang clean pull, find controlled 5 reps max