09
05
2021
Row Plate Groung to overhead Jumps
500-m Row 30 Plate Ground-to-overheads (10/5 kg.) 30 Lateral Plate Jumps (on/over) Rest 1 min. 4 Rounds
08
05
2021
Iron Cross
45 sec. Iron Cross – with load 15 sec. Rest 45 sec. Double KB Walking Lunges (16/12 kg)* 15 sec. Rest 45 sec. Under-the-body KB Passes 15 sec. Rest 5 Rounds
07
05
2021
TTB Squats DUs
30 Toes-to-bars 60 Air Squats 90 Double-unders 3 Rounds
06
05
2021
TGU Deadlift KB Push Press
4 Alt. Turkish Get-ups (28/20 kg.) 8 Deadlifts (90/07 lb.) 12 Double-hand Single KB Push Presses AMRAP 10 min.
05
05
2021
Burpees Wall ball Box Jumps
Min. 1: 15 Burpee Min. 2: 15 Wall Balls Min. 3: 15 Box Jumps (60/50 cm.) Min. 4: Rest 3 Rounds
04
05
2021
Run Carry Dips Row
400-m Run 200-m SA Farmers Carry (22.5/15 kg.) 10 Ring Dips 20 Renegade Rows – 10 on each side 5 Rounds