1500/1200 meter row

100 plate ground to overhead 20/15 kg

75 box jumps

emom x 10

3 hang power snatches 

wod

amrap 12 minuten

30 wall balls 9/6

10 overhead squat 40/27,5

dumbell "randy"

75 alternating dumbell Snatches 22,5/15 kg

21/18/15/12/9/6/3

Sumo-Deadlifts 100/70 kg

Burpee Tuck Jump

Sit Ups