All Levels:

 

A. Front squat:

1x5 @ 70%

3x5 @ 75%

 

B. For 20 min. 1 min. per station:

Wall balls

Row boats

10 Pull-ups (rest until min. is over)

10 GHD back extensions / Supermans (rest until min. is over)

30 sec double KB hold (AHAP) (rest until min. is over)

 

Advanced Class:

 

A. Front squat:

1x5 @ 70%

3x5 @ 75%

 

B. Use 15 min. to find the max weight for:

5 Back squats + 1 Jerk from behind the neck

 

C. For time:

Work 2 min., rest 1 min. until 3 rounds of the following is completed:

20 WB's

20 T2B's

20 C2B's

60 DU's