A:
Every 30sec. for 30 sets do:
1 Power Clean
B:
3 rounds for time of:
15 American KB-Swings
20 Box Jumps
250m Row
Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg
STRENGTH
A:
Sumo Deadlift
Find your 1 RM in 20 min
B:
3-4 rounds
6-10 strict pull ups
15 bench press w/DB
8 Sandbag squat