All Levels:

 

A. 5 x 5 Weighted pullups

 

B. In teams of two 30 min. AMRAP:

200 Airsquats

100 cal row

50 Deadlifts 225/155lbs

 

Advanced Class:

 

A. 5 x 5 Weighted pullups

 

B. 14 min. AMRAP (Open 14.4)

60 Calorie row

50 Toes-to-bar

40 Wallball shots 20/14lbs

30 Cleans 135/95lbs

20 Muscle-ups

 

C. 20 min "cool down"

1. min Assault bike

2. min Row

3. min Bear crawl

4. min Single unders