28.07.2017

1)

10 Rounds (each)

15 Wallballs 20/14 lb

15 Kettlebell Swings 24/16 kg

*alternating rounds

 

2)

400 m Farmers carry

 

°°°°°

 

Advanced

1)

Warmup

1000 m Row

6x10 sec sprint + 50 sec Rest

 

2)

Muscle Ups

5x60%

 

3)

5 Rounds

5 KB Deadlifts

5 KB Hang Power Cleans

5 KB Pushpress

Rest 1:00

 

4)

3 Rounds

800 m Run

40 Wallballs 20/14 lb

20 DB Snatch 30/20 kg

 

5)

8-10 x Weighted Supinated Grip Pullups

Rest 30 seconds

15 x Tempo Pushups @ 2111

Rest as needed