A:
4-4-4-4-4 DB Box Step-ups (per leg)
5 sets of 3-5 Dragon Flags
Start a new round of both exercises every 2:30min.
B:
For Time:
30 Deadlifts
30 Box Jumps overs
30 S2OH w/2DB
60 KB Swings
30 S2OH w/2DB
30 Box Jumps overs
30 Cleans
Rx :
BB 60/42.5kg
DB 22.5/15kg
KB 24/16kg
Time cap: 20min.
ADVANCE CLASS
A:
Barbell Cycling
1 min rest in between the cycles
1)
4x Every 1:30 min.
8 Hang Power Clean
2)
4x Every 1:30 min.
6 Hang Power Clean
3)
4x Every 1:30 min.
4 Hang Power Clean
B:
In a team of two change as you want only one works at a time
3 Rounds For time
80/55 Cal Row
60 Hang Clusters
40 HSPU
20 Synchro Bar Facing Burpees
10/10m HS Walk
50/35kg