LEVEL 2
Strength-20min
5 rounds of
0-2 min : 5/3 ring muscleups , scale down:boxes,bands,floor
2-4 min : 3 Snatches – increase load each set

5min transition time

Metcon-7min
«Annie»
50-40-30-20-10
Double unders
Situps , rx plus: medball 9kg
7min time cap
Aim for a new Pr!

LEVEL 1
Strength – 20min
0-2 min: 8 bench press
2-4: 20/15 kcal row

5min transition time

Metcon -7min
21-15-12-9 for time
Kb swings
Mb squat Clean ( squat up to parallel )