All Levels:

 

A. Hand stand practice

 

B. Find your heaviest turkish get-up (KB) of the day

 

C. 12 min AMRAP:

100 Wall ball shots 20/14 lbs

50 DU's / 100 SU's

10 Wall climbs

 

Advanced Class:

 

A. Muscle-up practice

 

B. Find your heaviest (KB) turkish get-up of the day (once you reach your limit, try with another object)

 

C. 12 min AMRAP / Open workout 12.4

150 Wall ball shots 14/20 lbs

90 DU's

30 MU's

 

D. 3x ME GHD sit-ups