sweat
7 minute amrap of:
7 x sumo deadlift high pull 40kg/30kg
7 x front squats 40kg/30kg
7 x push jerks 40kg/30kg
-3:00 rest-
5 minute amrap of:
5 x box jump overs
5 x burpee muscle-ups
-5:00 rest-
20 minute amrap of:
50/40 x calorie row
50 x double-unders
40 x wall balls
40 x double-unders
30 x kettlebell snatch 24kg/16kg (15 right arm / 15 left arm)
30 x double-unders
20 x handstand push-ups
20 x double-unders
;) and back up