ROOKIE
A.
5 Rounds for time:
12 Wall Ball
6 Front Squat
3 Thruster
INTERMEDIATE
A.
Weighted Dips
5-3-1-5-3-1
B.
5 Rounds for time:
Run 400m
6 Muscle Ups
COMPETITOR
A.
EMOM for 8min:
6 Snatch (tng, AFAP)
B.
EMOM for 8 min:
Row 100m (AFAP)
C.
EMOM for 8min:
Ski Erg 100m (AFAP)
D.
AMRAP 8 min:
Run 200m
Max Reps Toes to Bar