Warm Up

400 m Run / 500 m Row

10 Dips

10 Pull Ups

100 Singles

20 Hollow Rocks

20 Sit Ups



Back Squats

5x3 with 1 second pause on 2nd one below parallel



3 Rounds for Time

21 Box Jumps (24/20)

12 Thrusters (95/65)

3 Muscle Ups (1 = 3 dips + 3 pull ups)



For Those Looking To Twist It Up A Bit:

"Twisted Tuesday"

3 Rounds for Time

13 Hand Release Push Ups

400 m Run

13 Burpees

400 m Run

13 GHD Sit Ups

400 m Run

13 Air Squats

400 m Run

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