BEGINNERS
AMRAP 12′
1000m row
after
8 rounds of
5 Pull Up /8 RR
10 Jumping Lunge (5 for leg)
5 VUP
after 450m run
TC 16′
————-
INTERMEDIATE
21 – 15 – 9
Hang Clean Squat 50kg / 30kg & Push Up
TC 6′
rest 3′
21 – 15 – 9
Hspu & ASW
TC 6′