A. 6 x 45 sec ? Alternating intervals, 3 of each: Starting every 6 min.? A1. 8 Power Snatch @ ca. 50% 1RM + Remaining time ALL OUT D-U ?A2. 8 GTOH @ ca. 50% 1RM + Remaining time ALL OUT Row

B. For 30 minutes @ 80% effort.?Constantly move Through the following exercises. Stay with one movement for ca. 1 minute but move on as soon as something starts burning?

Row___Shuttle Run___Light slam ball___Strict Bear Crawl (backward or forward___Single-unders / Run step jump rope skipping___Burpee-step over low box (45/35cm)