All Levels:

 

A. In teams of two:

1500 m Row

100 Wall ball shots 20/14 lbs

150 Russian KB swings 24/16 kb

200 DU's

150 Goblet squats

100 Burpees

1500 m Row

 

 

Advanced Class:

 

A. 3 Rounds of:

1 min. Burpee box jumps

1 min. Air squats 

1 min. HS hold

 

B. For time:

21-15-9

TGU's

Sots presses from behind the neck (snatch grip) 

*** Both movements to be performed with an empty barbell. ***

 

C. 3 Rounds for time:

21 Double DB thrusters 45/35 lbs

400 m Run

 

D. In teams of two:

200 Push-ups (resting partner holds a superman hold while the other is working)