| Weightlifting |
| Every 2 minutes, for 16 minutes (8 sets): |
| 3 Push Jerks @ Building up in each set |
| Workout |
| Complete as many rounds and reps as possible 3 minutes of: |
| 5 Strict Pull-Ups |
| 10 Russian Kettlebell Swings (32/24 kg) |
| 15 Push-Ups |
| Rest 1 minutes, and reeat for a total of 3 working sets. |