All Levels:

 

A. Bench press:

*** Work up to a 1RM of today in 15 min. Then perform 1x 10 @ 65% of the 1RM. ***

 

B. For time:

50 Wall-ball shots 20/14 lbs

50 SDLHP's 95/65 lbs

50 Stationary lunges (back rack) 

50 Hang power cleans

50 Burpees

 

Advanced Class:

 

A. Bench press:

*** Work up to a 1RM of today in 15 min. Then perform 1x 10 @ 65% of the 1RM.***

 

B. EMOM 8 min.:

1 Legless rope climb

 

C. EMOM 20 min. (alt.):

18/15 Cal row

1 Round of Cindy

 

D. 200 m Backwards bear crawl