All Levels:

 

A. For time:

50 cal Row

50 HSPU

50 L-pull-ups

50 SDLHP's

50 Inverted burpees

50 T2B's

50 cal Row

 

 

Advanced Class:

 

A. EMOM 20 min. (alt.):

Assault bike

Row

Bear crawl

Inverted burpee

 

B. EMOM 10 min.:

10 m HS walk

 

C. 10-1

Shoulder press 115/75 lbs

 

D. 2x 25

GHD sit-ups

Ring rows