All Levels:

 

A. Push jerk:

5-5-5-5-5

 

B. 7 min AMRAP:

3-6-9-12-15-18-21-24-27

DB Push-presses 50/35 lbs

*** Perform 30 DU's between each set. ***

 

C. 3x5 Slow motion Ring-rows

 

 

Advanced Class:

 

A. Push jerk:

5-5-5-5-5

 

B. 5x 10 Kipping HSPU's

*** Rest exactly 60 sec. between the reps. ***

 

C. 2 Round of:

 

AMRAP 3 min.:

5 Shoulder to overheads 115/75 lbs

10 Deadlifts

15 Box jumps 

    Rest 1 min.

AMRAP 3 min.:

15 T2B's

10 Deadlifts 115/75 lbs

5 Snatches

    Rest 1 min.