Weightlifting: Hang power clean 3-3-3-3-3-3-3 reps (all rounds should be heavy BUT you are looking for that 3 rep max)

Box Jumps 3-3-3-3-3-3-3 reps (again all rounds should be higher than 'normal' BUT you are looking for the highest jumps)



100 Double unders (every time you miss or fail do 10 grasshoppers)


50 Grasshoppers and 100 single unders

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