A.

Every 2 minutes, for 12 minutes (6 sets):
Back Squat

2-2-2-2-2-2 reps from 75% to 90%.

B.

RX

21-15-9

Double Unders (x2 reps – 42/30/18)

Thruster 45/30 Kg

Toes to Bar

SCALED

21-15-9

Double Unders (x2 reps – 42/30/18)

Thruster 35/25 Kg

Knee To Chest

BASIC

21-15-9

Singhle Unders (x2 reps – 42/30/18)

Thruster 20/15 Kg

Sit Ups