A. Gymn. + Warm-up:
15/15 Single-arm Russian Swing @ Easy!
20 Plank to Push-ups
60s. Squat pos. hold
30s. Handstand pos. hold
x 3 sets
B. 3 Rounds for time:
10 Clean & Jerk @ 60/40kg
10 High Box jump @ 80/60cm
Rest 5:00
C. 3 Rounds for time:
10 Bar MU’s or 10 Burpee Pull-ups
10 High Box jump @ 80/60cm
D. Back squats @ go until 80% of 1RM with Triples!
Then...
Every 90s. x 5 sets
Back squats x 10 reps @ 55% of D
E. Single-Leg Hip Thrust on floor
3x12/12 reps