3 Laps Around AL
Dynamic Stretches

Box Jump 4×5
4x10m Paralyzed Dog

BURRRN!
21-15-9
Super Burpees
Cal Row
100m Run after each round
7′ Time Cap

Rest 3′

16-12-8
SA KB Clean and Jerk (16kg/24kg) (8-6-4 each arm)
Cal Bike
7′ Time Cap

Rest 3′

21-15-9
Pull-Ups
MB V-Ups (4kg/5kg)
20m Plate Push after each round
7′ Time Cap

Score is total time of each part. The run and plate push = 1 rep. If you do not complete the portion within in the cap then add reps to time. Example. Workout one you still have the run and 9 cal. left. Your time for that portion would be 7:10.
If you finish before the cap then congrats, you get extra rest! 🙂