All Levels:

A. Find your max triple broad jump

*** You have five attempts. Rest 1 min between the attempts. ***

 

B. In 20 minutes:

Row 700 m

Then AMRAP:

60 DU's

50 Down ups

40 Thrusters 45/35 lbs

30 Sit-ups

20 Power snatches 45/35 lbs

10 Pull-ups

 

Advanced Class:

A. Find your max triple broad jump

*** You have five attempts. Rest 1 min between the attempts. ***

 

B. Use 10 min. for MU progression work 

*** Perform sets of 3 reps negative phase only in band in low rings. So start at top in lockout position then lower through transition in reverse and lower into hang. Then do a MU and repeat 2 more reps. ***

 

C.  In 20 minutes:

Row 700 m

Then AMRAP:

40 DU's

20 Bar facing burpees

10 Snatches 90/65 lbs

5 MU's / Bar MU's / C2B's