Autor: Marcos David Werka

For Time 3 Rounds of: 3 Bar Muscle-Up 10 Dumbbell Overhead Squat (22/15) then … 3 Rounds of: 5 Chest-to-Bar 10 Dumbbell Overhead Walking Lunges (22/15) then … 3 Rounds of: 7 Pull-Up 10 Alternating Dumbbell Snatches (22/15)

For Time (Team of 3) 10.000 m Row * The break-up strategy is fixed, with athletes switching off every 250 meters. With a 1:2 work to rest ratio.

For Time 10-9-8-7-6-5-4-3-2-1 Overhead Squat (52/36) Strict Handstand Push-Up