Warm up:
Tabata
Squats
Push ups
Russian Swings
Strength:
50 Bandy Push ups for time
Workout:
100 DU
60KTB Swings
3 Legless rope climbs
100 DU
40 KTB goblet squats
2 Legless rope climbs
100 DU
20 One hand KTB snatch
1 Legless rope climb
Postworkout:
4 x 15m Broad jumps (no rest between jumps)
Rest between rounds