400m run (buy in)

3 Rounds
25 front squat 135/95
10 ring dip
50 sit up
10 ring dip
25 back squat 135/95

5 Burpees

400m run (cash out)

After every round the weight on the front squat and back squat will decend

After Party: 10×3 Hang power snatch/Abb after party-Tabata Plank/L sit