ROOKIE
A.
Thruster
5-5-5-3-3-3
Rest 3min
B.
4 Rounds for time
Row 500m
3 Thruster
(you pick the load, record load and time)
INTERMEDIATE
A.
Thruster
2-2-2-1-1-1
Rest 3-4min
B.
4 Rounds for time
Row 500m
1 Thruster
(you pick the load, record load and time)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Banded Back Squats
2-2-2-2-2-2-2-2-2-2 (10×2)
Rest 30s
Loading 60%
B.
For time:
100 KB Swings 32/24kg
(EMOM 5 burpees)
C.
3 Rounds for time:
300m Row
30s L-Sit
D.
For time:
100 Handstand Push Ups
100 Power Cleans 60/40kg
400m Run
(as a team of 2, only one person working at a time. Run to be completed together)