ROOKIE

A.
18-14-10
Thrusters
Pull Ups
Dips

INTERMEDIATE

A.
Front Squat
4-4-4-4
Rest 3 min

B.
9-7-5
Thrusters 70/45kg
Muscle Up

COMPETITOR

A.
Push Press 1RM

B.
Push Press 2RM

C.
Push Press 3RM

D.
3 Rounds
Run 400m
Row 500m
(compare to 160714)

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