Run 15 K
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 24 kg dumbbell swing)
12 Pull-ups
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Three rounds, 21-15- and 9 reps, for time of:
43Kg Overhead squats
Burpees
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
burpee Pull-ups
Push jerk 3-3-3-3-3 reps
Row 2K
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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Weighted pull-ups 1-1-1-1-1-1-1 reps