Warm up:
Tabata
Sandbag Front squats
One arm KTB swing
Knees 2 elbows
Strength:
Front Squat (go heavy)
2 x 8 reps (50% for Warm up)
then
5-5-3-3-2-1-1-1
Workout:
5 Rounds of
10 Toes2Bar
10 Alternating DB snatches (20-30Kg/10Kg)
10 Pistols (each leg)
Postworkout:
3 Rounds of 1 min. intervals
Battle rope
Airdyne
Row