ROOKIE
A.
3 Rounds for time
20 Deadlifts
15 Burpees
10 Dips
INTERMEDIATE
A1.
Banded Good Mornings
12-12-12-12
No Rest
A2.
Box Jumps
12-12-12-12
No Rest
A3.
Dips
12-12-12-12
No Rest
B.
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70kg
Handstand Push Ups
CF LEMAN NYON
A.
EMOM for 16min (4rounds)
6Pistols (3each side)
30sec Hollow Rock
30sec Squat stand down
30sec Superman Rock
B.
2 Rounds for Time:
50 Hang Power Clean
50 Toes to bar
50 PushPress
50 Pull-ups
(Team of 2, work as needed)