then
4 rounds
200 m run
9 burpees
16 shoulder to overhead (135/95)
11 barbell pushups
50 Barbell Rollouts
5 HSPU
15 Split Jumps
20 OH Plate Lunge (45/25)
400 m run
15 Hang snatches (135/95)
50 m farmers carry (55/35)
25 ball slams
20 goblet squats (55/35)
15 dumbbell box step ups (55/35)
30 hollow rocks
3 – 50 m sprints
30 v ups
3 – 50 m sprints
30 toes to dumbbell (55/35)
3 – 50 m sprint
40 box jumps
rest 2 minutes
40 swings (55/35)
rest 2 minutes
40 wall balls
rest 2 minutes