All Levels:

 

A. 5x3 Back squats @ 80%

 

B. 3x20 Walking lunges w. DB

 

C. 20 rounds for time:

5 Wall ball shots 20/14 lbs

2 Push-ups

1 Deadlift 165/ 115 lbs

    TC 16 min.

 

Advanced Class:

 

A. Back squat

2x3 @ 80%

2x2 @ 85%

2x1 @ 90%

2x1 @ 95%

 

B. 3x8-10 Bulgarian split squats w. DB

 

C. 20 Rounds for time:

5 Wall ball shots 20/14 lbs

2 HSPU's

1 Power clean 155/ 105 lbs

   TC 16 min.