All Levels:

 

A. Push press:

3-3-3-3-3

 

B. 3 Rounds for quality:

10 Ring rows

10 Slow motion push-ups

TC. 10 min.

 

C. AMRAP 10 min.:

50 DU's

10 Burpee box step-ups w. DB's 55/35 lbs

 

 

Advanced Class:

 

A. Push press:

3-3-3-3-3

 

B. 3 Rounds for quality:

10 Ring rows

10 Slow motion push-ups

TC. 10 min.

 

C. EMOM 12 min. (skill work):

Min 1.: T2B

Min 2.: HSPU

Min 3.: Row at easy pace

 

*** Do one big unbroken set. Focus on quality of the reps not speed. ***

 

D. Alternating double Tabata:

Thruster 75/55 lbs

L-sit hold