Warm up
your choice
Full Equipment
5 rounds for time (Cap 20 minutes)
Row 18/15 cals
15 x Box jumps 24/20''
12 x Deadlift 100/70kg
9 x HSPU
*If using 2xDB perform 20 reps on the deadlifts*
Limited Equipment
5 rounds for time (Cap 20 minutes)
Run 200m
21 x Tuck jumps
9/9 x Single arm deadlift
9 x HSPU
DB weight: 22.5/15kg
KB weight: 24/16kg
No Equipment
5 rounds for time (Cap 20 minutes)
Run 200m
21 x Tuck Jumps
21 x Good mornings
9 x HSPU
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