All Levels - Conditioning:

 

A.

Row 5 min

     Rest 2 min.

5 min. AMRAP:

30 DU's

20 m Walking lunges

10 Burpees

     Rest 2 min.

Row 5 min.

     Rest 2 min.

5 min. AMRAP:

30 DU's

20 m Walking lunges

10 Burpees

     Rest 2 min.

Row 5 min.

 

Advanced Class:

 

A. With empty bar 45/35 lbs:

1x 1 OHS @1010100 (10.10.1.0)

1x 2 OHS's @101010

1x 3 OHS's @101010

1x 4 OHS's @101010

1x 5 OHS's @101010

*** Rest 90 sec. between the sets. ***

 

B. EMOM 6 min.

1 Legless rope climb

*** Start in seated position if possible. ***

 

C. For time:

400 m Run

75 Push-presses 75/45 lbs

400 m Run

50 Wall ball shots 20/14 lbs

400 m Run

25 Burpee pull-ups

400 m Run