Crossfit
4 rounds of:
3 minute amrap
5 x hang power clean 40kg/30kg
5 x front squat 40kg/30kg
5 x push press 40kg/30kg
5 x burpee over bar
-1:00 rest-
Sweat
12 minute amrap of:
20 x wall balls
10 x deadlift 90kg/60kg
20 x wall balls
10 x pull-ups
-4:00 rest-
12 minute amrap of:
10 x calorie row
15 x press-ups
10 x calorie row
15 x abmat sit-ups
4:00 rest-
12 minute amrap of:
200m x run
5 x dumbbell man-makers 15kg/10kg
200m x run
10 x burpee box overs