All Levels:

A. Every 2 min. for 6 min.:

8 Push-presses @ 55%

*** Use 7 min. to warm up to 55%. ***

 

B.  Every 2 min. for 10 min.:

Based on athletes ability:

10 Strict horizontal ring-rows/ low ring rows / normal ring rows

 

C. For time:

2 min on / 1 min off

3 rounds of:

15 Pull-ups 

10 HSPU (scale to Thrusters if needed)

25 Wall ball shots 20/14 lbs

*** Time cap 12 min. ***

 

Advanced Class:

A. Every 2 min. for 10 min.:

5 Squat cleans + 5 Push-presses @ 55% (of 1RM push-press)

*** Use 7 min. to warm up to 55%.***

 

B. 4x4 banded negative MU's 

 

C. 3x3 Strict false grip pull-ups

 

D. For time:

2 min on / 1 min off

3 rounds of:

15 Pull-ups 

10 HSPU

25 Wall ball shots 20/14 lbs

*** Time cap 12 min. ***