Main – CrossFit

Warm-up (No Measure)

4 rounds:
1 min. jump rope
10 ring-rows
10 shoulder retractions

Metcon (AMRAP – Reps)

4 min. alternating tabata: thrusters and pull-ups

1 min. rest

4 min. alt. tabata: planks and russian twists

1 min. rest

4 min. alt. tabata: hang power cleans and push press

1 min. rest

4 min. alt. tabata: goblet squats and box jumps