LEVEL 2 + Level 1
Strength (21min)
Every 3min x 7 sets
Deadlift
10-10-8-8-6-6-4
After every set do: 45’”plank hold + 30”L sit

5min transition time


LEVEL 2
Metcon (7min)
21-15-9 For time
Hang Clusters 30-40/15-30 kg
Ring Rows

Time cap : 7min

LEVEL 1
Metcon (7min)
21-15-9 For time
One arm kb russian swing, for each arm
After every set do: 1 wall climb + 10 mb Russian twists(for each side)