BEGINNERS

4 rounds of:

1′ max Cal Row

20″ Rest

1′ Max Rep Push Up

20″ Rest

1′ Max Rep Hang Clean Squat

20″ Rest

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INTERMEDIATE

900m run

4 round of: 12 Dunbbell DL + 9 Dumbbell Clean Squat + 6 Dumbbell PP

900m Run

TC 17′

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ADVANCED

12′ AMRAP

9 CTB

12 Pistol

15 Push Up

WORKOUT OF THE DAY