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′

WORKOUT OF THE DAY