THURSDAY 17 August 2023

Warm-up
2x
20s Squat Hold
10 Jumping Squat
10 Hanging knee raises
10 Box step Ups
5 Walkers
10 Hang Power clean (bar)
10 Push press (bar)
10 KB Deadlift (light)
10 KB Hanging high pull (light)

Workout
Buy In:
50 wall-ball 10/9

2 Rounds
40 T2B
20 C2B
10 C&J (90/60)

Rest 3 minutes

2 Rounds
21 box jump-overs
30 KB Sumo Deadlift High pull 24/16
9 burpee box jump-overs

Rest 3 minutes

2 Rounds
9 burpee box jump-overs
30 KB Sumo Deadlift High pull 24/16
21 box jump-overs

Cash out:
50 wall-ball 10/9