Warm up
3 rounds
1 x length broad jumps
5 x slam balls

A. Every 2:30 x 5 sets
5 x back squats

Add 2.5-5kg to last weeks

B. 12 min amrap
10 x dumbbell lunges 22.5/15kg
8 x dumbbell snatch alt
6 x burpee over the dumbbell

Finisher
3 rounds
30 sec hollow hold
30 band pull aparts