ROOKIE
A.
AMRAP 6min:
Run 200m
10 Box Jump Overs
B.
2 min Bent knee L-Sit
C.
AMRAP 6min:
15 KB Swings
15 Wall Ball
D.
2 min Bent knee L-Sit
E.
AMRAP 6 min:
20 Speed steps
10 Double Unders
(there should be roughly 6min rest between A, C and E)
INTERMEDIATE
A.
AMRAP 6min:
Run 200m
10 Box Jump Overs 24/20”
B.
2 min L-Sit
C.
AMRAP 6min:
15 KB Swings 32/23kg
15 Wall Ball 20/14lb to 10/9ft
D.
2 min L-Sit
E.
AMRAP 6 min:
20 Speed steps (Right leg count)
10 Triple Unders
(there should be roughly 6min rest between A, C and E)
COMPETITOR
A.
Good Mornings
8-8-6-6-4
Rest 3 min
B.
Box Jumps 36/30”
10-10-10-10
Rest 2min
C.
For time:
64 Pull Ups
8 Overhead Squats (85%1RM)
D.
GHD Paddling