strength:

thuruster:

advanced + intermediate :

20min to establish  5rm

begginers:

20min to establish 12rm

wod:

advanced:

open games 14.4 (without rowing)

Complete as many rounds and repetitions as possible in 14 minutes of:

50 ttb

40  wallball shots 20\14 lb

30 clean 60\40 kg

20 muscle up

 

intermediate:

Complete as many rounds and repetitions as possible in 14 minutes of:

50 ttb\kn2e

40 wallball shots 16\8 lb

30 clean 30-40\15-25

20 chest to bar

10 dips

 

begginers:

Complete as many rounds and repetitions as possible in 14 minutes of:

10 pull up

10 wallball shots

10 hang clean

 

 

 

 

 

 

 

 

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