Every 2 min for
A. 12 Toes to Bar, 9 Front Squat RX 60 kg, 6 Shoulder to OH RX 60 kg,
B. 250/200 m Run
Legs
A1 4×8 Back squat,
A2 4×16 farmer loaded alternate forward lunges,
A3 4×12 leg press ,
A4 4×15 leg curls ,
A5 3×12 leg abductors,
A6 3ss 15 oblique sit ups +1 min plank