11
02
2020
Run and Pull-up
Run 800 m 25 Pull-ups Run 600 m 10 Bar Muscle-ups Run 400 m
10
02
2020
21-15-9 Front Squats and Deadlifts
21-15-9 Front Squats (60/40 kg.) Deadlifts 40 Unbroken KB Swings after each round (24/16 kg)
09
02
2020
Burpees Over Bar Power Snatches
30 sec. Lateral Burpees Over Bar 30 sec. Power Snatches (35/20 kg.) 30 sec. Rest 10 Rounds
08
02
2020
200-200-20
200-m Run 200-m MB Carry (9/5lb.) 20 Thrusters (40/25 kg.) 5 Rounds
07
02
2020
Max Weighted Pull-up
1 rep Max Weighted Pull-up Then, 1 Weighted Pull-up 3 Chest-to-bar Pull-ups Add 1 Weighted Pull-up and 3 C2B Pull-ups each round *Perform 1 Rope Climb after each round As far as possible in 12 min.
06
02
2020
Jump-Lunge-Jump-Squat
18 Box Jumps (60/50 cm.) 15 Front-rack DB Walking Lunges (20/10 kg.) 12 Box Jumps 9 Pistols (each side) 3 Rounds