Fitness
For time:
800m Run
50m Swim(or 40 Burpees)
800m Run
-then, no rest-
16 OA KB Push Press L 2x24/16kg
16 OA KB Push Press R
12 OA Ring Row L
12 OA Ring Row R
16 OA DB Bench Press L
16 OA DB Bench Press R
12 Strict Pronated Pull-Ups
14 OA KB Push Press L 2x24/16kg
14 OA KB Push Press R
8 OA Ring Row L
8 OA Ring Row R
14 OA DB Bench Press L
14 OA DB Bench Press R
8 Strict Pronated Pull-Ups
12 OA KB Push Press L 2x24/16kg
12 OA KB Push Press R
6 OA Ring Row L
6 OA Ring Row R
12 OA DB Bench Press L
12 OA DB Bench Press R
6 Strict Pronated Pull-Ups
-then, no rest-
20m Broad Jumps*
*Cover 20m with as few jumps and as fast as possible.
Performance
„Candy“, 5 Rounds for time of:
20 Pull-Ups
40 Push-Ups
60 Air Squats
or
„Maggie“, 5 Rounds for time of:
20 HSPU
40 Pull-Ups
60 Alternating Pistols(total)