All Levels:

 

A. Every 2:30 min for 10 min.:

1x 4 @ 75%

3x 4 @ 80%

 

B. For time:

27-21-15-9

Cal row

Thrusters 95/65 lbs

DU's

 

C. 3 rounds for quality:

5-10 Strict T2B / Hanging leg raises

7 Jefferson curls (light weight)

 

 

Advanced Class:

 

A. Use 15 min to establish 5RM back squat

 

B. EMOM 6 min.:

1 Strickt falce grip ring MU

+ 20 sec false grip dead hang

 

C. For time:

27-21-15-9

Cal row

Thrusters 95/65 lbs

After each round:

7-5-3-1 Ring MU

 

D. 3 rounds for quality:

5-10 Strict T2B

7 Jefferson curls (light weight)