Strength

4 Supersets of:
6 Strict Press @~75%
6-8 double KB FR Split Squats (31x1) (each side)
Rest 90sec

Accessories

3 sets of:
6-8 DB crossover Rom. Deadlifts (each side)
Rest 30sec
6-8 single arm Ring Rows (each side)
Rest 30sec

Finisher

4 rounds of:
200m run
10 Burpees
60sec rest
(during rest do 30 sec Pull apart hold)

Every 90s for 6 Min (4 Sets):

- 5 DB Split Jerk Balance

Every 90s for 6 Min (4 Sets):

- 4 DB Drop Jerk (Split)

Every 90s for 12 Min (8 Sets):

- 3 DB Split Jerks

In Teams of 2:

AMRAP 8:
A. SA DB Push Press (22,5/15)
B. 15m KB FR/FA Carry/Side (32-28/24-20)