Monday 19th November 2018

A) 2 Rounds:

8 Goblet step ups e.l

8 Single arm ring rows e.a

4 Broad jumps

-5min to build-

B) Every 2min x6 rounds:

20 Wall balls

2 Squat cleans + 1 jerk

C) 18min AMRAP:

Buy in- Run L1=800m – L2=1.2km – L3=1.6km

(AMRAP in time remaining)

30 Kb russian swings – up to 32/24kg

25 Ring dips

20 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg

15 Hr press ups

10 Thrusters

5 Burpee pull ups