Full Kit
3 rounds for time (cap 14 mins)
Run 400m
Thrusters x 30
Bar weight: 45/30kg
DB weight: 2x22.5/15kg
-
3 rounds for quality
20 x Hollow rocks
20 x Arch rocks
Rest 1:00
Limited Kit
3 rounds for time (cap 14 mins)
Run 400m
Single arm thrusters x 15/15
DB weight: 22.5/15kg
KB weight: 24/16kg
-
3 rounds for quality
20 x Hollow rocks
20 x Arch rocks
Rest 1:00
No Kit
3 rounds for time (cap 14 mins)
Run 400m
30 x Air squats
30 x Press ups
-
3 rounds for quality
20 x Hollow rocks
20 x Arch rocks
Rest 1:00
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