A.
RX
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 20 Burpees
Station 2 – 30 Double Dumbbell Front Squat (2×22.5/15 Kg)
Station 3 – 30 Alternating DB Power Clean&Jerk (1×22.5/15 Kg)
Station 4 – 30 Pull Ups
Station 5 – 10 Renegade Rows (2×22.5/15 Kg)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
SCALED
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 20 Burpees
Station 2 – 30 Double Dumbbell Front Squat (2×17.5/12.5 Kg)
Station 3 – 30 Alternating DB Power Clean&Jerk (1×17.5/12.5 Kg)
Station 4 – 30 Bended Pull Ups
Station 5 – 10 Renegade Rows (2×17.5/12.5 Kg)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
BASIC
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 10 Burpees
Station 2 – 10 Double Dumbbell Front Squat (2×10/5 Kg)
Station 3 – 16 Alternating DB Power Clean&Jerk (1×10/5 Kg)
Station 4 – 15 Ring Row
Station 5 – 10 Renegade Rows (2×10/5 Kg)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
