October 24, 2025

Oct 19, 2025

1 min read

Part 1

3 Sets

3 Rotational Medball Throws (R)

3 Rotational Medball Throws (L)

3 Vertical Jump to Wall

Move with SPEED

Rest 1-2 Mins Between Sets

Part 2

3 Sets

3 Strict Weighted Pull-ups/ Inverted Row/Ring Row

Build In Weight as Possible

Rest 2-3 Mins Between Sets‍

Part 3

6 Rounds

200m Run/Row/Bike/Ski

5 Devil Press/Kettle-Bell Swing/ DB Snatch

Time Cap: 12 mins

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