25 minuten amrap

25 slamball cleans 20/15 kg

25 thruster 20/15 kg

25 kettlebell swings 20/12

25 burpees on plate 

25 lunges 

push jerks 5 x 3

amrap 12 minuten 

40 jumping lunges 

200 meter run 

10 shoulder to overhead 62,5/42,5 

buy in 50 toes to bar

amrap 15 minuten

21/15/9

deadlift 100/70 kg

200 meter slam ball carry after each round 

5 rounds

5 power cleans 80/55 kg

5 front squats 80/55 kg

6 shoulder to overhead 32/24 kg kettlebell

15 burpees