ROOKIE
A.
Push Press
5-5-5-3-3-3
Rest 2min
B.
3 Rounds for time:
200m Run
10 Push Press
20 Split Jumps
INTERMEDIATE
A.
Alternating EMOM for 3 Rounds:
10 DB Side Bends (right)
50s Side Plank (Left)
10 DB Side Bends (Left)
50s Side Plank (Right)
B.
FGB Style for 4 Rounds:
45s Push Press 40kg
15s Rest
45s KB Swings 24/16kg
15s Rest
45s Knees to Elbows
15s Rest
COMPETITOR
A.
Clean 1RM
B.
Front Squat
1×20 reps at 75% 1RM
C.
Alternating EMOM for 6 Rounds
15 Burpees
15 Dips
15 Pistols