A) 600/500 m row
B) 200 m run
40 FR KB rev lunges (2x 20/12 kg)
C) 600/500 m row
D) 200 m run
40 American KB Swings
E) Rest
A) 400 m run
30 Pull ups
ME Wall Balls
B) 400 m run
30 KB STOH (2x20/12 kg)
ME KB rev lunges
3 sets of
5 controlled Jefferson curls (3331)
10 wall referenced pike leg lifts (3s hold)
3 sets of:
40-60s feet assisted german hang with rotation
40-60s standing Pvc shoulder extention hold
3 rounds for time
16 alt. DB clean and Jerks (35/25)
32 T2B