Author: dennisoh

4R Warm Up:
12 DB Press @7.5KG
15 Inverted Row
20 BW Glute Bridge

Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105

Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67

20-30-40-50-40-30-20 Wall Balls
45S Sprint between rounds at 4:30

Stopped after the run after 50 Wall Balls 17:41

3-2-1-3-2-1
Superset Bench Press 61,66,70,65,70(1), 70(f)
Weighted Pull up 10,15,20,13,17.5,20.5

4R:
15 Dips
15 Shrugs @30KG DB


Tristan
2 minutes work/ 1 minute rest
Repeat 4 times
7 deadlift 80KG @12,8,4,16
14 cal ski erg

1. Max burpees with the remaining time
2. On your last rounds increase your work time limit to 3 minutes