Fokus:
Long and Hard

A:
2 laps
Splitjumps x 10
Bearcrawl x 2 laps*
Pullups x 10
*lengt of short side of the mat

B:
Every minute, on the minute, for 30 minutes:
(1 will work even, 1 will work odd minutes)
Minute 1 – Dumbell Snatch @21/16kg x 12 reps
Minute 2 – Toes to Bar (Knees to elbow) x 12 reps
Minute 3 – Hang Power Clean @60/40kg 12 reps