Warm up:
500 m row
3 Rounds:
30 JJ
15 jumping squats
5 Burpees
HS Strength:
4 Runden
A) 30 sec HS hold / 1min Pause
B) 30 sec. Wall walks / 1min Pause
WOD
12 min amrap
10 Thruster 40/25
20 KB swing Russian 24/20
10 Front Squat 40/25
20 situps
10 power snatch 40/25
20 Wallballshots 20/14
10 pushups