All Levels:

 

A. In teams of two:

20 Wall climbs

400 m Run with partner

40 Pull-ups

400 m Run with partner

60 Push-ups

400 m Run with partner

40 Pull-ups

400 m Run with partner

20 Wall climbs

 

Advanced Class: 

 

A. 3 Rounds for quality:

12 Strict pull-ups

12 Strict dips

 

B. EMOM 5 min.:

1 L-sit rope climb

 

C. For time:

100 Burpee pull-ups

 

D. In team of two:

Row max cal's in 15 min.

*** Switch every 15 cal. While one partner rows, the other performs a hollow hold. ***