A. For time @your best technical effort
10-8-6-4-2 reps of:
Power Clean @ca. 60/45kg (scale down or up if you need to)
Alt Plank Row (2 x ca. 24/16kg DB)
Kickstand Goblet Squat @ca. 24/16kg (10-8-6 each side)
*after each round: 50 Double-unders / 75 Single-unders
**Time Cap: 18 min
B. 3 rounds for quality
8-10 Barbell Hip thrust @same weight as in A.
10 Cossack Squat @ca. 24kg
10 Russian Leg lifts
*Time cap: 10 min

A. Tabata  -  20 sec ON : 10 sec OFF x 8
A1. Jump rope (anyhow)
A2. Single arm Split Squat Thrusters Left vs. Single arm Split Squat Thrusters Right
A3. AirBike or Row (for straight 4 min without stopping)
A4. Single arm C&J right vs. Single arm C&J left
A5. V-up Hold vs. Soft yoga presses
A6. Lu Raises vs. Cossack Squat
A7. AirBike or Row (for straight 4 min without stopping)