All Levels:

 

A. For time:

20-24-18-12-6

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. ***