All Levels:

 

A. Back squat:

1x 8 @ 65%

1x 8 @ 70%

1x 6 @ 80%

1x 6 @ 85%

 

B. Front squat:

1x 5 @ 70%

1x 5 @ 75%

1x 5 @ 80%

1x 5 @ 85%

 

C. In teams of two for time:

40 Partner WB shots 20/14 lbs

40 Deadlifts 155/115 lbs (one bar per sex)

350 m Buddy carry 

 

Advanced Class:

 

A. Back squat:

1x 8 @ 65%

1x 8 @ 70%

1x 6 @ 80%

1x 6 @ 85%

 

B. Front squat:

1x 5 @ 70%

1x 5 @ 75%

1x 5 @ 80%

1x 5 @ 85%

 

C. In teams of two for time:

40 Partner WB shots 20/14 lbs

30 Squat cleans 125/95 lbs (one bar per sex)

20 Synchronised T2B

10 Synchronised pull-ups