A. Complete
24-20-16
SA KB bent over
30m dbl DB OH carry 50/h, 35/h
20 dbl ring mountain climbers
B. 12 min AMRAP
15 overhead squats 95,65
15 toe to bar
200m run
Masters
A1. FR KB goblet split squat @ 2121 x
8/leg
A2. Sit-ups x 20-25; if you can do 25 sit-ups without stopping, then you may do GHD sit-ups to parallel x 10-15
X 3 sets
B. For time:
AB 20 calories
Then:
10-9-8-7-6-5-4-3-2-1 reps
Goblet squats
Box jumps
Then:
Row 500m