10 rounds of :
5 Strict pull ups
7 Swings
9 Burpees
12 Sit ups
FRIDAY:
3 rounds for time of:
100 m Run
10 Push Ups HR
100m Run
10 Strict Pull Ups
100 m Run
10 HPDL
100 m Run
10 HSPU ή Ring Rows
Saturday:
20 min AMRAP
15 Thrusters
15 Wall Balls
Monday:
30 Wall Balls
15 Pull Ups
30 Lunges OH @10kg
15 Burpees
30 Pistols
15 DL
30 Push Ups
15 Pull Ups
30 Thrusters
15 HSPU
Tuesday
100 OHS
everytime you stop 10 Burpees
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