ADVANCED
A. Push Press
5×1 @80% of 1RM
B. For Time
50 Box Jump Over
40 Wall Ball @9/6 kg
30 Burpees
20 Kb Swing @32/24 kg
10 Bar Muscle Up
20 Kb Swing @32/24 kg
30 Burpees
40 Wall Ball @9/6 kg
50 Box Jump Over
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INTERMEDIATE
A. Push Press
5×1 @80% of 1RM
B. For Time
50 Box Jump Over
40 Wall Ball @9/6 kg
30 Burpees
20 Kb Swing @24/16 kg
10 Strict Chest to Bar
20 Kb Swing @24/16 kg
30 Burpees
40 Wall Ball @9/6 kg
50 Box Jump Over
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BEGINNER
A. Push Press
5×1 @by feel
B. For Time
50 Step Over the Box
40 Wall Ball @by feel
30 Burpees
20 Russian Swing @by feel
10 Banded Pull Up
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Time Cap: 30′