All Levels:

 

A. Front squat:

3-3-3-3-3

*** With 3 sec pause at the bottom at the last rep. ***

 

B. 10 min. Kipping practice

OR

3x 5-7 Unbroken C2B's

 

C. For time:

50 Wall-ball shots 20/14 lbs

50 C2B's

50 Wall-ball shots

 

 

Advanced Class:

 

A. Front squat:

3-3-3-3-3

*** With 3 sec pause at the bottom at the last rep. ***

 

B. EMOM 5 min.:

3-5 MU's

 

C. 2 Rounds:

AMRAP 3 min.:

15 Wall-ball shots 20/14 lbs

15 C2B's

   Rest 2 min.

AMRAP 3 min.:

15 cal. Row

15 Thrusters 95/65 lbs

   Rest 2 min.