LiteFit
a)Kettlebell complex
4 rounds
3 min amrap
1 double KB Row + 1 KB power clean + 1 Front Squat + 1 Strict Press + 1 Thruster
10 box jump overs
increaser KB complex by 1 rep each round
rest 1 min after each round, start next round where you finished previous round
b) Every 45sec x 3 rounds
10 Overhead DB Lunge Left
10 burpees
10 OH lunge Right
10 pushups
50 skips
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CrossFit
Warm up
skill warm up
ring muscle ups
a) Tempo Backsquat
every 2 mins x 5 sets
1 reps (3311)
b) TABATA
Front Squats 135/95lbs
Muscle ups
Deadlifts 135/95lbs
Strict HSPU