ROOKIE
A.
3 Rounds not for time:
8 Glute Ham Raises
8 Cossack Squats
8 Pistols
B.
For time:
200m Walking Lunges
INTERMEDIATE
A.
Manmakers
3-3-3-3
Rest 3min
B.
28-21-15-15-21-28
Thrusters 40/25kg
Row for Calories
(In teams of two, share the load as needed)
COMPETITOR
A1.
Clean Deadlift (with 3s pause at knee)
1-1-1-1-1-1-1-1
No rest
A2.
Squat Clean
1-1-1-1-1-1-1-1
Rest 2 min
D.
For time:
50 Calorie Air Bike
30 Thrusters 50kg
20 Muscle Ups