A)Super set/ 4 sets:

4 Sumo deadlift

20 Commando push ups


B) Every 4 minutes:

20 Thrusters @30kg/20kg

10 Split snatches@30kg/20kg

5 Burpee chin ups

x 5 rounds

* These are meant to be sprints. All out @100%.

There should be a fair amount of rest between rounds,

so move FAST!!*


C) If time

3x 40 sec row (sprint)

*2 mins rest*

I look like this after a Crossfit workout almost every time... train insane :)

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