Warm up and take 10-15 min to go through the movements and standards
Herowod “Crain” Timecap 60 min
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts 61/43kg
50-yard sprint
34 box jumps
50-yard sprint
34 clean and jerks 43/30kg
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots 9/6kg
50-yard sprint
34 pull-ups
50-yard sprint
50 yards is 46 meters. Run out on the Svea sun terrace, take right and touch the fence, then run to the other side and touch the wall, then back in again.
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