Warm up: 3 Rounds of 6 Close grip pull ups 6 Box step overs (each leg) 6 Broad jumps Strength: 5 Rounds of 7 reps One arm DB row (30Kg/20Kg) Workout: Death by 1 Rope climb (stays constant whole workout) 3 Low box jump over (add one new box jump every new round) Postworkout: Run for 1,2Km (change direction)