4 runden 

600 meter run

20 jumping squats with kb 24/16 kg

30 kb high pulls 

40 push  Ups

speed strict press 5 x 6

wod 

21/15/9

clean 70/50 kg

push up

after every round : 5 thruster 

20 minuten amrap

1 kb strict press right 

1 kb push press right 

1 kb overhead lung right

1 kb strict press left

1 kb push press left 

1 kb overhead lung left 

200 meter run 

2

2

2...

30 burpees

30 sumo deadlift high pull 42,5/30 kg

30 squat cleans 

30 front squats 

30 overhead squat 

30 burpees 

every drop over hip block run