All Levels:

 

A. Shoulder press:

10 min. to find the max single of today

Then, 1 set of max reps at 50%

 

B. 4 Rounds for time:

80 m Farmer's carry 32/24 kg

16 Burpees

 

C. 3 Sets of:

50 Band pull aparts

15 Cuban rotations

 

 

 

Advanced Class:

 

A. "Flight simulator"

5-10-15-20-25-30-35-40-45-50-45...5

Unbroken DU's

TC: 10 min.

 

B. Shoulder press:

10 min to find the max single of today

Then, 1 set of max reps at 50%

 

C. "Death by Rowing"

Start at 8/10 cal and add a calorie per minute until you can't complete the work.

 

D. 3 Sets of:

50 Band pull aparts

15 Cuban rotations