Bridge run,
3 rounds:
Squat series x3 of each,
DB Snatch x8/side,
Beat swing x8, 30s HS Hold
Run 800m,
50 KB Swings,
30 Burpees
Rest 3 min
Run 400m,
25 KB Swings,
15 Burpees
Skill: wall walk 5 rounds 1-3 wall walks 50 double unders 8 dbl DB clean and jerk
Push press 10-8-6-4-2-2-2-2 *Reset for every rep 1-2 warm-ups + 3 heavy sets:6-8 dumbbell bench press6-8 barbell bent over rows 10-10-8-8-6-6Single-arm dumbbell high pullSingle-arm dumbbell strict
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
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