ROOKIE
A.
EMOM for 5 min:
5 Push Ups
5 Box Jumps
Max Reps KB Swings in remaining time
B.
EMOM for 5 min:
5 Push Ups
5 Box Jumps
Max Reps Knees to Elbows in remaining time
C.
EMOM for 5 min:
5 Push Ups
5 Box Jumps
Max Plank Hold in remaining time
INTERMEDIATE
A.
6 Rounds, each for time:
Row 250m
15 Toes to Bar
Rest as needed between efforts
COMPETITOR
A.
Anderson Back Squat
4-4-4
Rest 3 min
B.
30-20-10
Front Squats 60/40kg
KB Swings 32/24kg
Box Jumps 24/20”