ROOKIE
A.
Every 3 minutes on the minute for 6 Rounds:
200m Run
15 Double Under
INTERMEDIATE
A.
Overhead Lunges
8-8-8-8 (each leg)
Rest 2min
B.
21-15-9
Pull Ups
Push Press 40/25kg
Toes to Bar
COMPETITOR
A.
Front Squat with Pause 1RM (5s pause)
B.
Alternating EMOM for 6 Rounds
10 Front Squats 60/40kg (from ground)
5 Med Ball to Bar 20/14lb
C.
4 x 25m Sled Push
(Rest 5-6:1)