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