5 min AMRAP:
-16 Wall Balls (30/20) (20/14)
-8 T2B
rest 3 min
5 min AMRAP:
-16 alt one arm over head lunges
-8 KB Swings (75/53) (53/35)
rest 3 min
5 min AMRAP:
-4 Dball over shoulder (100/80) scale according to ability
-10m Bear hug walk
-8 cal airdyne
Overhead Squat
-8×2 reps for load:
Work up to heavy double
Then
4 Sets for quality:
-3 Each side of Turkish Get Ups
-9 Barbell Sit-Ups
-60m Farmers Carry
Adjust weight for best form with highest load
-1,200-m run (or row)
Then, 12 rounds of:
-4 strict handstand push-ups
-8 chest-to-bar pull-ups
-12 squats
Lurong Living Challenge #1
In 8 minutes complete as many rounds and reps of:
-8 Burpee Box Jump Overs (30/24)
-8 Cleans (95/65)
-8 Thrusters (G2OH for L1 Masters+)
