4 RDS
5- POWER SNATCH 65/95
10- OHS
15- BURPEES
200 MT RUN
1-ROPE CLIMB

5 RDS
5-D/L 85/115
5- HANG POWER CLEAN
5-FRONT SQUATS
5-PUSH JERKS
50 DUBS
200 MT RUN

18 MIN AMRAP
5 HSPU
10 POWER SNATCHES 55/75
15- KB SWINGS 35/55
SUICIDE RUN

3 RDS
20 SDLHP 65/95
20 WALL BALLS
50 MT WALKING LUNGES
400 MT RUN

TABATA
8 RDS EACH MOVEMENT
20 SECS ON 10 SEC OFF

1-HAND RELEASE PUSH UPS
2-SIT UPS
3-JUMPING SQUATS
4- PULL UPS
5- CAL ROW ( START IN DIFFERENT STATION)

5 RDS
10 BURPEE BOX JUMP OVER
20 DB POWER SNATCH 20/30
30 DUBS
RX + 35/50