Warm up:
3 Rounds of 10 reps each
Push ups, Bandy pull downs, DB pressess, Squats
Workout:
8 min. AMRAP
5 Strict HSPU
10 Thrusters (45/30Kg)
200m Run
Rest 1 min.
8 min. AMRAP
40 DU
20 Hand release Push ups
10 Pull ups
Rest 1 min.
8 min. AMRAP
20 Box jumps
15 Toes to bar
10 Ring dips
Postworkout:
Run 3 rounds of 400m
2nd round backwards