All Levels:

 

A. 10 min. technique and practice for OHS set up from the floor

 

B. In teams of two for time:

Run 400 m

50 Synchronized air squats

400 m Run

40 Synchronized burpees

400 m Run

30 Synchronized OHS's 115/75 lbs

400 m Run

20 Synchronized thrusters

400 m Run

10 Synchronized wall climbs

 

 

Advanced Class:

 

A. 10 min. Barbell cycling technique work

 

B. EMOM 16 min. (alt.):

10 Power cleans 95/65 lbs

10 Squat cleans 

10 Power clean & jerks 

10 Squat clean thrusters

 

C. 10 min. Hand stand practice

 

D. For time:

30 m HS walk

50 cal. Row

25 m HS walk

40 cal. Row

20 m HS walk

30 cal. Row

15 m HS walk

20 cal. Row

10 m HS walk

10 cal. Row