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)