3 sets of 10m
High knees, Butt kicks , Side shuffle, Karaoke, Power skips
A) 5 No Push Up Burpees and Run 50m 90" for 6 efforts increase pace each
B) Snatch 10x3 all with 60% of 1RM rest 1' between sets
C1) Dips 3 sets of max reps rest 90"
C2) Supine Ring Row 3 sets of max max reps 90"