MAP: 10 min at 80% – 5 min rest (clean your equipment and get ready for next round)
1.
10 kb snatch 53/35 5 each arm ( beginners do 1 arm swings)
2 bar muscle ups ( beginners do 8 KTE)
100 m run
2.
100 m farmers walk 70kb men/ 50 db ladies
5 wall walks (beginners 45 sec plank hold)
1 min AD
3.
200m row
10 ghd sit ups ( beginners do regular sit ups)
5 renegade rows 35/25
