ROOKIE
A.
3 Rounds not for time:
8 Rolling Pistols
8 Supine Ring Rows
16s L-Sit
B.
21-15-9
Overhead Squat
Pull Ups
INTERMEDIATE
A.
3 Rounds not for time:
45s Hang Hold
15s Handstand hold left arm only
15s Handstand hold right arm only
B.
2 Rounds for time:
800m Run
50 DB Snatch 20/15kg
COMPETITOR
A.
Shoulder Press 1RM
B.
“Danny”
Complete as many rounds as possible in 20 mins of:
30 Box Jumps, 24 in
20 Push Press, 115 lbs
30 Pull-ups
C.
AMReps 3min: Double Unders