Warm up
100 m run
10 second goblet squat hold
5 cal ski
5 kb thrusters
5 Cal bike
1 wall walk
0:00-12:00 AMRAP
15 Wall Balls (20/14)
12 DB Push Press (50/35 x 2)
9 Cal Ski
12:00-22:00 AMRAP
5/4 cal bike
200m Run
22:00-30:00 AMRAP
8 KB Clusters (70/53)
10 Burpees
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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