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)