BEGINNER
2 Rounds.
200m sprint
20 pistols
200m sprint
10 hspu
tc. 11′
3′ MAX REP pull up
3′ MAX REP sit up
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INTERMEDIATE
3 Rounds.
1km run
1 km row
tc. 14′
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ADVANCED
12 pull up
15 box jump over
18 pistol
9 ctb
12 box jump over
20 pistol
6 m.u.
9 box jump over
24 pistol
t.c. 10′