Warm up:
Tabata
Squats
Barbell pull ups
Sit ups
Strength:
10 min. to reach your today´s maximum in one rep
Front squats
Workout:
20 min. AMRAP
5 Front squats (70/35Kg)
5 Burpee Pull ups
5 Toes to bar
Postworkout:
Airdyne, run or row for 12 min. total time