Author: Jim King

Skills at 7pm - Pushups, Pegboard, Toes-to-Bar   A) 0 – 10:00 AMRAP 15 Wall Balls (9/6kg) 100m Run 5 Deadlifts (100/70kg)   B) 13:00 – 17:00 EMOM 10 Pull-Ups or 10 Alt DB Snatches   C) 20:00 – 30:00 AMRAP 15 Toes-to-Bar 100m Run 5 Burpees (6”)   ...

A) 800m Run 70 Situps 60 Wall Balls (9/6kg) 50 Alt DB Snatches (20/15kg) 40 Pull-Ups 30 Goblet Lunges (20/15kg) 20 Med Ball Cleans 10 Muscle-Ups     or     B) 1. Deadlift 5 x 8   2. 2 rft: 15 LH KB Push Presses (20/12kg) 15 RH KB Push Presses (20/12kg) 30 Burpee Box Jumps (24/20”)   ...

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