All Levels:

 

A. 1  1/2 Overhead squat:

3-3-3-3-3

*** 1 1/2 OHS = all the way down, back to parallel, down again, all the way up ***

 

B. AMRAP 10 min.:

10 KB snatches left

10 KB push-presses left

10 Goblet squats

10 KB snatches right

10 KB push-presses right

10 Goblet squats

 

C. One superset of:

ME L-sit

ME hollow hold

ME plank hold

 

 

Advanced Class:

 

A. 3x 10 m HS walk

 

B. 1  1/2 Overhead squat:

3-3-3-3-3

 

C. For time:

60 WB shots 20/14 lbs

30 Burpee box jumps

60 WB shots

 

D. AMRAP 10 min.:

10 Snatch grip behind the neck presses 45/35 lbs

10 Rope pull-ups

20 V-ups