All Levels:

 

A. Find you 3RM push-press

 

B. 4x6-8 Skull crushers (DB)

 

C. 3 min AMRAP:

10 DB snatches 45/35 lbs

6 Burpees

   Rest 1 min.

2 min AMRAP:

10 DB snatches

6 Burpess

  Rest 1 min.

1 min AMRAP:

10 DB snatches 

6 Burpees

 

Advanced Class:

 

A. Find your 3RM push-press

 

B. 4x 6-8 Skull crushers (DB)

 

C. 4 min AMRAP:

10 DB snatches 55/45 lbs

30 DU's

   Rest 1 min.

3 min AMRAP:

10 Pull-ups

20 DU's

  Rest 1 min.

2 min AMRAP

10 DB snatches

30 DU's

  Rest 1 min.

1 min AMRAP:

Pull-ups

 

Buy out:

2 min ME air squats