A. Every 2:30 min for 15 minutes (6 sets)
5 x Push press
30 sec rest
8 x Front squats

* start with heaviest press from week 1 and build up
* same weight for front squats

B. 4 rounds
In 2 min
40 x dus *
10 x dumbbell thrusters 2×15/10kg
Max burpees to target
2 min rest

S1 1 min of practicing du
S2 80 singles