ROOKIE
A.
Back Squat
5-5-5-5
Rest 2 min
B.
AMRAP 15 min:
Row 150m
1 Round of Cindy (add 1 round of Cindy each time. One round of Cindy:
5 Pull Ups
10 Push Ups
15 Squats)
INTERMEDIATE
A.
“Jennifer”
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
1.5 pood
20 box jumps, 24-inch box
CF LEMAN NYON
A.
Complex Shoulder to Overhead
5 Rounds not for time:
1. Push Press
2. Push Jerk
(add the weight each round)
B.
5 Rounds for Time:
5 Toes to Bar
10 WallBalls 20/14lbs
20 Alternating DB Snatches