All Levels:

 

A. Back squat:

1x 5 @ 65%

3x 5 @ 75%

 

B. Front squat:

4x 5 @ 65%

 

C. In teams of three:

60 DL 165 / 115 lbs  & Plank hold

60 Burpee box jumps & OH plate hold 35/25 lbs

60 KB swings & dead hang hold

 

*** One person works at the time and two people perform the hold at the same time. ***

 

Advanced Class:

 

A. & B. as All Levels

 

C. Deadlift

4x3 @ 75%

 

D. 12 min. AMRAP:

2 Bar MU's

10 Burpee box jumps

15 KB swings 28/20 kg