All Levels:

 

A. EMOM 10 min.:

3 Strict pull-ups (weighted if you can)

 

B. For 12 min:

1 min. ME Thrusters 45/35 lbs

1 min. ME Shuttle run (10 m and back)

1 min. Rest

 

C. 3x 12 Single arm bent over rows w. DB

 

 

Advanced Class:

 

A. EMOM 10 min.:

1-3 Strict MU's

 

B. Every 90 sec. for 5 sets.:

1 Suicide sprint (10 m and back, 20 m and back, 10 m and back)

*** Go all out. ***

 

C. Every 2 min. for 20 min.:

5 Strict pull-ups w. MB between the feet

10 Ring dips

15 Wall-ball shots 20/14 lbs

 

D. 100 m double KB overhead carry 24/16 kg