10 x up and over
10 x figure 8 right /left
30 banded pull apart
10 x triceps extension left / right

2 rounds (light KB)

10 windmill right
10 windmill left
20 alternating hand russian swing
20 pike compression
10 hollow superman on the pull up bar
10 jumping lunges

5 / 5 kb snatch left /right 32/24 kg
5 /5 kb STOH left/right 32/24 kg
10 Toes to bar
10 box jumps ♂︎♀︎60 cm

– 2 min rest –

AMRAP 4 MIN

7,5 mt OH KB walking lunges left 32/24 kg
7,5 mt OH KB walking lunges right 32/24 kg
10 american KB swing 32/24 kg
10 burpees to bar
5 ring muscle ups

– 2 min rest –

AMRAP 4 MIN

5 / 5 kb snatch left /right 32/24 kg
5 /5 kb STOH left/right 32/24 kg
10 Toes to bar
10 box jumps ♂︎♀︎60 cm

– 2 min rest –

AMRAP 4 MIN

7,5 mt OH KB walking lunges left 32/24 kg
7,5 mt OH KB walking lunges right 32/24 kg
10 american KB swing 32/24 kg
10 burpees to bar
5 ring muscle ups