ROOKIE
A.
Weighted Pull Ups
5-5-3-3-3-1-1-1-1
Rest 2min
B.
AMRAP 10min
10 Double Unders
10 Overhead Squats
INTERMEDIATE
A.
Weighted Pull Ups
5-5-3-3-3-1-1-1-1
Rest 2min
B.
AMRAP 10min
30 Double Unders
10 Overhead Squats 40/25kg
(Session Goal:
A. Vert Pull, test
B. 5 Rounds or more)
COMPETITOR
A.
Banded Back Squat
2-2-2-2-2-2-2-2-2-2 (10×2)
Loading 55%
B.
Back Squat 8RM (2 attempts)
C.
5 Rounds for time:
5 Deadlifts 120/70kg
15 Row (Calories)
200m Run