All Levels:

 

A. 3-3-3-3-3 Front squats (start @ 70%)

 

B. 3 x ME Knee raises / strict T2B

 

C. 3 Rounds for time:

10 Deadlifts 145/105 lbs

15 Wall-ball shots 20/14 lbs

20 KB swings 24/16 kg

 

 

Advanced class:

 

A. Front squat

3x 70%

3x 75%

2x 80%

2x 85%-90%

 

B. 3x ME Around the worlds

 

C. 4 Rounds for time:

5 HSPU

10 Power cleans 135/95 lbs

250 m row

*** Rest 3 min between C & D ***

D. For time:

60 Wall-ball shots 20/14 lbs