All Levels:
A. Front squat:
15-12-9-6-3
B. AMRAP 12 min.:
20 Wall ball shots 20/14 lbs
15 Burpees
10 Deadlifts 110/155 lbs
Advanced Class:
A. Front squat:
15-12-9-.6-3
B. AMRAP 10 min.:
10 Deficit HSPU's (45/25 lbs plates)
20 cal. Row
30 Pistols
C. AMRAP 5 min.:
30 DU's
10 Push-ups
7.5 m HS walk
D. Accumulative 3 min. Superman hold