All Levels:

 

A. 3-3-3-3-3 Bench presses (start @ 70%)

 

B. 3x ME Ring rows

 

C. 2 min AMRAP:

10 Wall ball shots 14/20 lbs

10 T2B

  Rest 2 min.

2 min AMRAP:

10 Push-ups

10 Box jumps

 

Advanced Class:

 

A. Bench press:

2x3 @ 75-80%

2x2 @ 85%

2x1 @ 90-95%

 

B. 3x ME Ring rows (if you can do more than 10 put your feet on a box)

 

C. 2 min. AMRAP:

10 WB 14/20 lbs

10 T2B 

  Rest 2 min.

2 min. AMRAP:

10 HSPU

10 Box jump

  Rest 2 min.

2 min. AMRAP:

10 Pull-ups

10 Push-ups