ROOKIE
A.
Overhead Squat
5-5-5-5-5
Rest 2min
B.
Alternating EMOM for 20min
1. Row 15 Calories
2. 15 Wall Ball 20/14lb to 10/9ft
INTERMEDIATE
A.
Overhead Squat 10RM
B.
Alternating EMOM for 20min
1. Row 15 Calories
2. 15 Wall Ball 20/14lb to 10/9ft
COMPETITOR
A.
Sumo Deadlift 1RM
B.
Anderson Squats
6-6-6
Rest 2 min
C.
3 Rounds for time:
12 Power Cleans 70/45kg
12 Handstand Push Ups
12 Shoulder to Overhead 70/45kg
12 Chest to Bar Pull Ups