7min AMRAP of:
8 DB Devils press (2x22,5/15kg)
10 Bar MU (scale reps, or to C2B, pull ups or inverted bar rows)
rest 3min
6min AMRAP of:
200m run
20 WB (9/6kg)
rest 3min
5min AMRAP of:
10 alt. FR rev. lunges (2x22,5/15kg)
10 pull ups
4 sets
6 tempo backsquats (32x1)
(Do 2 ramp up sets of 4 reps before you start the 1st set)
After each main set do 10-15 hardstyle russian KBS
3 sets
8-10 SA landmine press each side (2s descent)
8-10 SA bentover KB rows each side