BEGINNER
1km run
5 round.
15 Fs
12 H. p. clean
9 burpees
at the end
100 sit up
1km run
time cap. 30′
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INTERMEDIATE
“Murph”scaled
1600m run
60 pull ul
120 push up
180 squat
1600m run
time cap. 45′
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ADVANCE
4 rft
100 foot ohwl
30 bj
20 wb
10 hspu