A:
8-5-5-5-5-5 Sumo Deadlift
6 sets of 10 DB Bench Press
Start a new round of both exercises every 2:30min. First set is warm-up

B:
AMRAP in 8min of:
15 Deadlifts (RX: 60/42.5kg)
12 Box Jump Overs
9 Push Jerks @same BB

Rest 4 Minutes

AMRAP in 8min of:
15 Deadlifts (take 10kg off the previous bar)
12 Box Jump Overs
9 Push Jerks @same BB


CROSSCIRCUIT

Station 1
Bike 2min @ Moderate Pace
Bike 1:30min @ Hard Pace
Rest 1min
Ski 2min @ Moderate Pace
Ski 1:30min @ Hard Pace

Station 2
AMRAP in 8min of:
12 Deadlifts
10 Box Jump Overs
8 Push Jerks (same Barbell)

Station 3
EMOM for 8min do:
1) 10-12 T2B
2) 20 DB Hip Thrusts (on bench)

Station 4
EMOM for 8min do:
4 Sumo Deadlifts