ADVANCED
A. Push Press
15′ to Find 1RM
B. For Time
1K Row
50 Chest to Bar
40 American Swing @24/16 kg
30 Box Jump Over
20 Toes to Bar
10 Bar MU
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INTERMEDIATE
A. Push Press
15′ to Find 1RM
B. For Time
1K Row
50 Pull Up
40 American Swing @16/12 kg
30 Box Jump Over
20 Knee to Chest
10 Strict Chest to Bar
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BEGINNER
A. Push Press
5 sets x 1 reps @by feel
B. For Time
5′ Row
50 Jumping Pull Up
40 Russian Swing @by feel
30 Step Up Over
20 V-Up
10 Bended Pull Up
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Time Cap: 25′