Crossfit
every 3 minutes x 6 rounds of:
15 x box jumps
15 x burpee over bar
remaining time - max clusters 60kg/40kg
Sweat
5 minutes on / 3 minutes off
a) 40 x wall balls
20 x toes to bar
remaining time - max calorie assault bike
b) 30 x slam balls
50 x press-ups
remaining time - max calorie ski erg
c) 30 x alternating dumbbell snatch 22.5kg/15kg
25 x goblet squats 22.5kg/15kg
remaining time - max calorie row
d) 400m x run
20 x russian kettlebell swings 32kg/24kg
remaining time - max burpee box jump
e) 100 x double-unders
30 x burpee over bar
remaining time - max clusters 60kg/40kg