All Levels:


A. For time:


Burpee pull-ups

Single arm squat clean thrusters 45/35 lbs


B. 3 min. L-sit hold



Advanced Class:


A. 5k Run


B. "Joshie"

3 Rounds for time:

21 DB squat snatches (right) 40/25 lbs

21 L-pull-ups

21 DB squat snatches (left)

21 L-pull-ups


*** If done Rx this is 128 L-pull-ups. Scale the reps to your level. Time cap is 30 min. ***