ROOKIE
A.
For time:
10 Double Unders
40 KB Swings
10 Double Unders
40 Goblet Squats
10 Double Unders
40 KB Cleans (one arm)
10 Double Unders
40 KB Thrusters (one arm)
10 Double Unders
INTERMEDIATE
A.
KB Snatch
10-10-10-10 (5L/5R)
Rest 3min
B.
For time:
50 Double Unders
50 KB Swings 24/16kg
50 Double Unders
50 Goblet Squats 24/16kg
50 Double Unders
50 KB Cleans 24/16kg (one arm)
50 Double Unders
50 KB Thrusters 24/16kg (one arm)
50 Double Unders
COMPETITOR
A.
For time:
50 Cal Airbike
B.
For time:
50 Cal Ski Erg
C.
For time:
50 Cal Row
D.
Clean & Jerk 1RM
(take about 10min rest between efforts, C&J 1RM immediately after row, 10min cap)