ROOKIE
A.
3 Rounds not for time:
10 Cossack Squats
20 DB Side bends (10 each side)
15s L-Sit
B.
Run 800m
40 KB Swings 32/24
Run 800m
20 KB Swings 32/24
20 Sit Ups
Run 800m
40 Sit Ups
INTERMEDIATE
A.
3 Rounds not for time:
10 Cossack Squats
20 DB Side bends (10 each side)
30s L-Sit
B.
Run 800m
40 KB Swings 32/24
Run 800m
20 KB Swings 32/24
20 Sit Ups
Run 800m
40 Sit Ups
COMPETITOR
A.
Back Squat 1RM (Reverse Bands)
B.
Fran
21-15-9
Thrusters
Pull Ups