All levels:

 

A. Split Jerk:

1-1-1-1-1

 

B. 3 rounds for quality:

10 DB presses per arm

20 Reverse flyes  (small plate)

 

C.  For time:

50 Wallball 20/14 lbs

25 Burpees

250 m Row

 

Advanced Class:

 

A. Split Jerk:

1-1-1-1-1

 

B. 5 rounds:

2-4 Strict MUs

 

C. 2000m Row for time

 

D. 3 rounds:

Max. diamond push ups

(rest 60s)

Max. ring rows

(rest 60s)