All Levels:

 

A. 9x3 Banded bench presses @ 45% + red bands

 

B. 3x10-12 One armed DB row

 

C. For time:

Buy in: 750 m row

Then, 3 rounds for time:

15 Wall ball shots 20/14 LBS

10 OH squats 75/55 lbs

5 Burpees

 

 

Advanced Class:

 

A. 9x3 Banded bench presses @ 45% + red bands

 

B. 3x10-12 One armed DB row

 

C. 3x12 Bicep curls w. bar

 

D. For time:

Buy in: 1000 m row

Then, 4 rounds for time:

15 Wall ball shots 20/14 LBS

10 OH squats 75/55 lbs

5 Burpees