12 x 2min on / 1min off:

A) 12 overhead squat @ 42,5/30kg
max cal row

B) 12 burpee over bar
max cal ski/bike

C) 16 alt. front rack lunge @ 42,5/30kg
max cal row

D) 16 toes to bar
max cal ski/bike

@ RPE 4

-> flow A, B, C, D, A...
-> toes to bar -> kipping leg raise -> kipping knee raise -> V-up

Front Rack Alternating Reverse Lunge

Build up to the heaviest 20 reps!
--then--
20 reps at 90%
--then--
20 reps at 80%

Negative Australian Pull-Ups

5 Sets OF 8

Go every 2:30

2 x (20s on / 10s off x8), rest 60s in between Tabatas:
a) V-up / tuck up
b) (weighted) arch rock

-rest 60s-

a) s.l. v-up / bicycle crunch
b) prone flutter kick

2@100%, 2×2@105%, jerk-%, rest btw sets 2min

For 4 sets:
AMRAP in 2 mins of:
12 Dumbbell Deadlifts, 2x22.5/15 kg
8 Dumbbell Shoulder-to-Overheads,
4 Devil Press,

Rest 2 mins between each set.

Push Press
Build to the heaviest triple!
--then--
10 x 1 @100%

Go every 45" !

Deadlift
3 x 2
2 x 1

2@up to 95%, rest btw sets 3min

Maastaveto max1