Fitness
4 sets of:
10 Ring Rows
Rest 60secs
10 Bench Dips
Rest 60secs
Complete 3 rounds for time of:
500m Row
21 Kettlebell Swings 24/16
15 Box jumps
Rest 1 minute
Performance
Push Press
Build to a heavy single
For Time: (10min Cap)
40 Burpees
30 Squat Cleans 70/45
20 Muscle Ups
Post load and scores to the whiteboard.
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