A. Intervals, 2 min on : 1 min off x 10 sets @your best technical effort
10/10m Suitcase Farmers Carry @ca. 32/24kg
 Remaining time: "Cindy"
5 Pull-ups (anyhow) Do 2-3 Bar Muscle-ups if you want
10 Push-ups
15 AirSquat

A.For Time:
5 Run Around The House
25 Push-ups
25 Hanging Knee Raises
50 Kb Swing
50/40 Row

4 Run Around The House
20 Push-ups
20 Tuck-ups
40 Kb Swing
40/30 Row

3 Run Around The House
15 Push-ups
15 Shoulder Flies
30 Kb Swing
30/20 Row

2 Run Around The House
10 Push-ups
10 Windshield Wipers
20 Kb Swing
20/15 Row

1 Run Around The House
5 Push-ups
5/5 Turkish Getup
10 Kb Swing
10/8 Row

TimeCap: 32 Min