ROOKIE
A.
6 Rounds for time:
Row 500m
25 KB Swings
25 Jumping Pull Ups
(in teams of two, partners alternate tasks until each partner has completed 3 rounds)
INTERMEDIATE
A.
15-10-6
Thrusters 60/40kg
Bar Muscle Ups
B.
3 Rounds not for time:
45s Plank
5 Cat Cows
45 Russian Twists
CFL NYON
A.
AMRAP 20 minutes for quality:
-20Banded Face Pull
-20Banded Push Down
-20Banded Pull Aparts
-20Banded Shoulder Press
(Max rounds for 20min, Retenir le retour)
B.
For time:
100 kb swings
100 Sit ups
100 Gobletsquat
100 Burpees
(in teams of two, share the reps as needed)