Warm up:
Tabata
Medball clean
Plank
Strength:
Bench press to find today´s 1RM
Workout:
Every second minute on the minute for 20 minutes (10 rounds total) 7x Squat clean (60-70Kg/50Kg) 20-yard sled drag (+bw)
Postworkout:
Run 2km in slow pace (every 400m hold 1 min. in plank + 20m tire flips)