ROOKIE
A.
5 Rounds for time:
Row 250m
5 Thrusters (heavy)
15 Jumping Pull Ups
(in teams of two, the row must be performed by both athletes, one after the other. The thrusters and jumping pull ups must be synchro)
INTERMEDIATE
A.
AMRAP 30min
20 Row Calories
15 Sit Ups
10 Push Ups
(in teams of two, partners alternate whole rounds)
COMPETITOR
A.
Sumo Deadlift (banded)
2-2-2-2-2-2-2-2-2-2
Rest 30s
Loading 50%
B.
Sumo Deadlift 8RM (75%1RM)
C.
Diane
21-15-9
Deadlift 225lb
Handstand Push Ups