05
08
2020
100 DB Step-ups 200 Double-unders
100 DB Step-ups (17.5/10 kg.) Every time they break, perform 100-m Run 200 Double-unders Every time they break, perform 100-m Run
03
08
2020
5-4-3 Row Snatch Burpee
5 min. Row for Meters 4 min. Power Snatches (35/25 kg.) 3 min. Lateral Burpees over the Bar
02
08
2020
Around-the-world
20 DB Jump-overs 15 DB Alt. SA Thrusters (22.5/15 kg.) 10 Pike Around-the-worlds AMRAP 16 min.
01
08
2020
Run Swing GM’s Sit-up
200 m Run 20 KB Swing (24/26 kg.) 20 KB Good-morning (behind neck) 20 KB Anchored Sit-ups 5 Rounds
31
07
2020
Run Rest Squat
Max 1k Run Rest 3 min. Max Set DB Front Squat Rest 3 min. Max 400 m Run Rest 2 min. Max Set DB Front Squat Rest 2 min. Max 200 m Run Rest 1 min. Max Set DB Front Squat