BEGINNERS

4 rounds of:

450m run

15 BJ

9 Thrusters

TC 16′

rest 1′

1 max rep di Front squat

————–

INTERMEDIATE

7′ Amrap

10 Cal Row

20 WB

rest 1′

7′ Amrap

30 Single Under / 15 DU

15 ASW

——————–

ADVANCED

50 Pistol

40 Push Up

30 Bj over

20 MU bar

30 Bj Over

40 Push Up

50 Pistol

TC 13′

 

WORKOUT OF THE DAY