- 5 Exercises 45/15 – 2 rounds (10 min)

- 2 min brake between each round

- 3 rounds

Exercises:

#1 Lunge to Jump

#2 Eccentric Push Up (scapula control)

#3 Drop Jump

#4 Sixways

#5 Grip Strenght (active hang)

Every 2 minutes
Back Squat 10rep - 2 min
Deadlift 10rep - 2 min
max Push ups: 30 sec of 1 min 30 sec rest
Hollow Hold: 30 sec of 1 min. 30 sec rest

1 min rest between

Backsquat 8rep -  2 min
Deadlift 8rep - 2 min
max Push ups: 30 sec of 1 min 30 sec rest
Hollow Hold: 30 sec of 1 min. 30 sec rest

1 min between rest

Backsquat 6rep - 2 min
Deadlift 6rep - 2 min
max Push ups: 30 sec of 1 min 30 sec rest
Hollow Hold: 30 sec of 1 min. 30 sec rest

1 min rest between

Back squat 4rep - 2 min
Deadlift 4rep - 2 min
max Push ups: 30 sec of 1 min 30 sec rest
Hollow Hold: 30 sec of 1 min. 30 sec rest

12 min (0-12 min)

4 Snatch alternativ (GTO) + Wallball
1 min on 1 min off

1 min break between

10 min  (13-23 min)

4 Clean Squat (Front Squat) + V-ups
1 min on 1 min off

1 min break between

8 min (24-32 min)

4 Deadlift + Bar Facing Burpees

1 min on 1 min off

Every 2 minutes

Benchpress 6-4-2 rep- 2 min

Sumo Deadlift 6-4-2 rep 2 min

Striktpress 6-4-2 rep 2 min

Pullups 6-4-2 rep 2 min

Hollow rock: 30 sec of 1 min 30 sec rest 

Jumping Rope: 30 sec of 1 min. 30 sec rest

1 min rest between every round

800 m Row or Run 100 SU or 50 DU
100 Air Squat 
80  Deadlifts Touch and go
80 Horizontal pullups
80 Push ups release
80 V ups/Butterfly Situps

80 Boxjump over
80 Barbell Pushpress/Dumbells
80 Burpees over the bar (lateral)
100 Air Squat
800 m Row og Run 100 JR or 50 DU

When Finish:

6 cal assult + Hollow! 1 min on 1 min off

4 min work

6 Slam ball
8 Cal Assault
10 Shuttle Run 5m

2 min rest

4 min work

8 Burpee Boxjump over
10/12 Cal Row
25 DU/50 SU

2 min rest

4 min work

6 Medball Thruster
8 Medball rotation Throw
10 KB Swing

2 min rest

4 min work

6 Wall Walk/Handstand kip pushups
8 Box step over
8 DB hang power clean

Finisher:  30 reps for time: Thrusters or Front Squat or Deadlift as fast as possible (Barbell)