ADVANCED
A. Push Press
4 sets x 4 reps @55% of 1RM
B. 30′ EMOM
1. Max Wall Ball @9/6 kg
2. Max Double Unders
3. Max KB SDHP @24/16 kg
4. Max Cal AssAult Bike
5. Rest
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INTERMEDIATE
A. Push Press
4 sets x 4 reps @55% of 1RM
B. 30′ EMOM
1. Max Wall Ball @9/6 kg
2. Max Double Unders or Single Unders
3. Max KB SDHP @16/12 kg
4. Max Cal Assoult Bike
5. Rest
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BEGINNER
A. Push Press
4 sets x 4 reps @by feel
B. 20′ EMOM
1. Max Wall Ball @by feel
2. Max Single Unders
3. Max KB SDHP @by feel
4. Max Cal Assoult Bike
5. Rest