All Levels:

 

A. For time:

100 DU's

90 Air squat

80 KB swings 20/12 kg

70 m Bear crawl forwards

60 m Bear crawl backwards

50 One arm KB thrusters (25 per arm) 20/12 kg

40 Burpees

30 Pull-ups

20 Pistols

10 Wall climbs

 

 

Advanced Class:

 

A.  Warm up:

30 OHS's 45/35 lbs

30 Burpees

20 Hang squat snatches

10 Turkish get-ups

 

B. 5 sets of ME struck HSPU's

*** Rest 60 sec. between the sets. ***

 

C. For reps:

Tabata Air squats + 4 min. AMRAP MU's

*** After performing the Air squat Tabata you have 4 minutes to perform as many MU's as you can. The score is you lowest squat score X the amount of performed MU's. ***

 

D. 20 min. Row