All Levels:

 

A. Weighted dip:

5-5-5-5-5

 

B. 10 min. Bridge practice

 

C. 8 Rounds for time:

40 m Double KB OH carry 24/16 lbs

10 Push-ups 

TC. 15 min.

 

 

Advanced Class:

 

A. Weighted dip:

5-5-5-5-5

 

B. 10 min. Bridge practice

 

C. 25 min. AMRAP:

25 Thrusters 45/35 lbs

25 Burpees

25 SDLHP's 45/35 lbs

 

D. 3x 40 m Double KB OH carry (AHAP)