WARM UP

3 rounds of
15 wall balls
10 bar kips
50m run

STENGTH

3 x 4 Over head Squat
(Score is total load in 4 sets)

CLANG & BANG

1000m run
40 Pull Ups
30 Thrusters (95/65) L2(115/75)
20 Burpee over Barbell

Posted
AuthorBen Magnone