for time or reps:
1 HSPU
2 Dumbell snatch 12 kg
3 WB 9/6 kg
4 HPC 42,5/30 kg
5 Sit ups
6 Push ups
7 C2B pull ups
8 Lunges
9 FS 42,5/30 kg
10 Burpees
11 Push press 42,5/30 kg
12 x 100 m run (total 1200m)
for time or reps:
1 HSPU
2 Dumbell snatch 12 kg
3 WB 9/6 kg
4 HPC 42,5/30 kg
5 Sit ups
6 Push ups
7 C2B pull ups
8 Lunges
9 FS 42,5/30 kg
10 Burpees
11 Push press 42,5/30 kg
12 x 100 m run (total 1200m)