All levels:


In teams of two:


100 Burpee pull-ups

50 OHS 115/75lbs

100 Push ups

50 Strict pull-ups

100 Wallball 20/14lbs

50 Hand stand push ups

100 Cal row


Advanced class:


A. EMOM 9 min


1st min seated rope climb

2nd min legless rope climb

3rd  min regular rope climb



B. In teams of two:


800m run (both runs)

50 strict pull-ups

1000m row

50 strict hand stand push ups

800 m run (both runs)

100 push ups

1000m row