amrap 13 minuten

5 overhead squat 40/27,5

5 box jumps 

10 overhead squat 

10 box jumps 

15

15

amrap 15 minuten 

15 calorie row

10 thruster

5 hang snatch 

rx 62,5/42,5 

21/15/9

devil presses right

dumbell thruster right 

dumbell clean right 

pistol squat right

devil presses left 

dumbell thruster left

dumbell clean left 

pistol squats left

50/40/30/20/10

air squats 

kettlebell push press 24/16 kg

kettlebell swings 24/16 kg

every 5 minutes

200 meter run