30 minuten amrap 

50 slam ball cleans

50 slam ball squats

50 burpees

speed deadlift 5 x 6

wod

45 box jumps buy in 

3 rounds

200 meter run 

9 deadlifts 120/85 kg

30 minuten amrap 

400 meter run

40 goblet squats 24/16 kg

40 hand release push ups

40 one arm kettlebell swing 

0-12 minuten

3 rounds 

30 meter kettlebell overhead carry 24/16 kg

15 hang power snatches 50/35 kg

12-18 rest

18 - 30

3 rounds

30 meter kettlebell overhead carry 24/16 kg

15 clean and jerk 50/35 kg