BEGINNER

2 Rounds.

200m sprint

20 pistols

200m sprint

10 hspu

tc. 11′

3′ MAX REP pull up

3′ MAX REP sit up

———————————-

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′

WORKOUT OF THE DAY