All Levels:

 

A. Weighted dips:

5-5-5-5-5

 

B. 10 min. Kipping practise

OR

3 Pull-ups + 3 C2B + 1 Bar MU

 

C. In 7 min. climb the ladder as far as possible:

3 Push presses 115/75 lbs

3 Pull-ups

6 Push presses

6 Pull ups

9 Push presses...

 

 

Advanced Class:

 

A. Weighted dips:

5-5-5-5-5

 

B. For time:

10 Thrusters 135/95 lbs

50 DU's

8 Thrusters

40 DU's

6 Thrusters

30 DU's

4 Thrusters

20 DU's

2 Thrusters

10 DU's

 

   Rest until fully recovered, then...

 

10 RFT:

3 Weighted pull-ups 45/30 lbs

6 Strict pull-ups

7 Kipping pull-ups

TC. 20 min.

*** Try to do the complex unbroken each round. ***