All Levels:

 

A. Back squat 3x5 @ 85%

 

B. 4 Rounds for time:

Run 350 m

15 DB thrusters 15/25 lbs

1 Rope climb

Rest 2 min.

 

 

Advanced class:

 

A. Back squat 3x5 @ 85%

 

B. 3x10 Bulgarian split squat w. DB (moderate weight)

 

C. 5 Rounds for time:

Run 350 m

15 DB thrusters 25/35 lbs

2 Rope climbs

Rest 2 min.