ROOKIE
A.
For time:
Row 1000m
20 Push Press
30 Box Jumps
40 Wall Ball
INTERMEDIATE
A.
Front Squat
5-5-5-4-4-4
Rest 2 min
B.
10 Rounds for time:
15 Push Ups
150m Row
*In teams of two, one athlete rowing, the other on Push Ups. The workout ends when both athletes complete 1,500m row and 150 push ups
COMPETITOR
A.
Box Squat
12 sets of 2 Reps
Rest 30s
Loading 50%
(Try to jump each rep)
B.
Back Squat 8RM
C.
For time:
21 Back Squats 60/40kg
21 Pull Ups
15 Front Squats 60/40kg
15 Chest to Bar Pull Ups
9 Overhead Squats 60/40kg
9 Burpee Chest to Bar Pull Ups