Crossfit
20 minute ladder of:
1 x bear complex 50kg/35kg
15 x wall balls
2 x bear complex 50kg/35kg
15 x wall balls
-continue to add 1 bear complex each round-
Sweat
10 minute ladder of:
5-10-15-20-25...
wall balls
3 x bear complex between each round 60kg/40kg
-4:00 rest-
10 minute ladder of:
3-6-9-12-15...
dumbbell thrusters 15kg/10kg
20 x double-unders between each round
-4:00 rest-
10 minute ladder of:
1-2-3-4-5...
muscle-ups
15 x russian kettlebell swings between each round 32kg/24kg