ROOKIE
A.
Front Squat
5-5-5-5-5
B.
5 Rounds for time:
400m Run
20 Wall Ball
.
INTERMEDIATE
A.
Overhead Squat
6-6-6-6-6
Rest 2 min
B.
AMRAP 7min
10 Power Cleans 60/40kg
10 Ring Dips
(rest at least 7min between amraps)
C.
AMRAP 7min
10 Snatch 40/25kg
10 Push Ups
COMPETITOR
A.
Overhead Squat
5-5-5-5-5
B.
AMRAP 12min:
150 Wall Ball 20/14 to 10/9ft
90 Double Unders
30 Muscle Ups
C.
AMRAP 5min:
Hollow Hold