Aerobinen:

On the min for 18 minutes:

• 12-15 KB sumodeadlift high pull
• 30-40 sec. DU / single under
• 30-40 sec. Run (assault runner) active rest

rest 3 min between exercises

On the min for 18 minutes:

• 5+5 Hang db clean and jerk w/1 DB (moderate weight)
• 30-40 sec. Wall ball
• 30-40 sec. Row active rest