A.
Every 2.30 minutes, for 12.30 minutes (5 sets) of:
Push Press 4 reps @87-92% 1RM
B.
RX
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball 9/6 Kg
25 Burpee Box Jump (60/50 cm)
50 Alt Dummbell Santch 22.5/15 Kg
15 Devil’s Presses (2×22.5/15 Kg)
30 Dumbbell Push Presses (2×22.5/15 Kg)
SCALED
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball 9/6 Kg
25 Burpee Box Jump (60/50 cm)
50 Alt Dummbell Santch 17.5/12.5 Kg
15 Devil’s Presses (2×17.5/12.5 Kg)
30 Dumbbell Push Presses (2×17.5/12.5 Kg)
BASIC
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball 6/3 Kg
25 Burpee Step Up (60/50 cm)
50 Alt Dummbell Santch 10/5 Kg
15 Devil’s Presses (2×10/5 Kg)
30 Dumbbell Push Presses (2×10/5 Kg)
