A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
B.
RX
For time:
400 Meter Run
20 Thrusters (40/25 Kg)
20 Push Ups
15 Thrusters
15 Push Ups
10 Thrusters
10 Push Ups
400 Meter Run
Time cap. 16
Scaled
For time:
400 Meter Run
20 Thrusters (30/20 Kg)
20 Push Ups
15 Thrusters
15 Push Ups
10 Thrusters
10 Push Up
400 Meter Run
Time cap. 16
Basic
For time:
300 Meter Run
15 Thrusters (20/10 Kg)
15 Push Ups
10 Thrusters
10 Push Ups
5 Thrusters
5 Push Up
300 Meter Run
Time cap. 16
