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