A:
8-4-4-4-4-4 Front Squats
6 sets of 8-6 Wide Grip Pull-Ups
Start a new round of both exercises every 2:30min. First set is warm-up

B:
AMRAP in 13min of:
8 Cleans
8 Lunges
50 Double Unders / 100 Single Unders

Note: Clean + lunges w/Barbell

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg


CROSSCIRCUIT

Station 1
8 Rounds Bike erg
45 Sec. Bike seated easy
15 Sec. Bike standing hard

Station 2
3 Rounds
20 V-Ups
30 sec. Hollow hold
30 Flutter Kicks
1 min rest

Station 3
AMRAP in 8min of:
6 Cleans
6 Lunges
40 Double Undres / 80 Single unders

Station 4
EMOM for 8min of:
4 Front Squats