Three Rounds 9 Deadlifts 140kg 21 Box Jumps

Complete for time: 30 Kettlebell (or Dumbbell swings) 30 Sit-ups 25 Kettlebell or Dumbbell swings 25 Sit-ups 20 Kettlebell Swings 20 Sit-ups 15 Kettlebell Swings 15 Sit-ups 10 Kettlebell Swings 10 Sit-ups 5 Kettlebell Swings 5 Sit-ups

Rest Day

10 Minutes AMRAP 12 Alt Pistol Squat 12 Pull ups

5 rounds of: Deadlift 135 x 12 12 Pull-ups

Run 1000m 9 Bench Press BW Run 800m 7 Bench Press Run 600m 5 Bench Press Run 400m 3 Bench Press Run 200m 1 Bench Press