ROOKIE

A.
Squat Snatch
7-6-5-7-6-5
Rest 2 min

B.
Alternating EMOM for 4 Rounds (16min):
40 Mountain Climbers
20 Push Ups
40s Plank
1 min Rest

INTERMEDIATE

A.
4 Rounds not for time:
10s Hollow Hold
10 Tuck Sit
10 V-Ups
10s Hollow Hold

(rest as needed between rounds, but try to do each round unbroken)

B.
5 rounds for time of:
7 Power Cleans 60/40kg
14 kettlebell swings 32/20kg

CF LEMAN NYON

A.
Alternating EMOM for 10min:
Odd: 10 Burpees
Even: 5 Pull-ups Unbroken

B.
Alternating EMOM for 10min:
Odd: 200m Row
Even: 200m Run

C.
Alternating EMOM for 10min:
20 Side Bend (10each side)
2 Turkish Get Up

D.
AMRAP 5min
10 KB swings
20 Split Jumps

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