All Levels

A. Shoulder press:

1-1-1-1-1

 

B. Arnold Press:


3 x 10
 

 

C. 4 rounds for time:

7 DB press
7 DB push press
7 DB push jerk
7 DB hang muscle clean
7 DB hang power clean
7 DB hang squat clean
7 DB front squats
7 DB thruster

45/30lbs

 

Advanced Class

A. Shoulder press:

1-1-1-1-1

 

B. Arnold Press:


3 x 10

 

C. 5-4-3 Ring muscle up
*10 burpee box jumps before sets

 

D. 16min EMOM:


1. 20 GHD sit ups
2. 10 meter HS walk
3. 20 one arm DB shoulder to overhead 45/30lbs