A. "Hellindy" -intervals
5 x 4 min on : 2 min off @ high intensity
The aim is to do all 5 rounds at the same pace, so pace the first one!

Run 2 Rounds around the house (300m)
Remaining time of the 4 min:
AMRAP
21 American Swings @ca. 24/16kg
18 Air Squats
15 Push-ups
7 Strict Pull-ups

A. For Time:  Best Technical Effort
2 Rounds:
45 cal Row
45 Wallball

3 Rounds:
20 Dbl. Kb Squat
20 Dbl. Kb Floor Press
20 High scissor kick w. Kbs

2 Rounds:
45 Russian Swing
45 Airsquat

3 Rounds:
20 Cal AirBike
20 High Knee raises w. Atlas Ball in FR
20 Lateral Db. Toss

Timecap: 35 min