ROOKIE
A.
5 Rounds not for time:
2 Strict hanging knee raises
3 Kipping Hanging knee raises
5 Knees to Elbows
(try to do these as one complex)
B.
42-30-18
Front Squat
Burpees
(In teams of two, only one person working at a time, partition the reps as needed)
INTERMEDIATE
A.
5 Rounds not for time:
2 Strict Toes to Bar
3 Kipping knees to elbow
5 Toes to bar
(try to do these as one complex)
B.
42-30-18
Front Squat 60/40kg
Burpees
*In teams of two, only one person working at a time, partition the reps as needed
COMPETITOR
A.
Banded Shoulder Press
5-5-5-5-5
Rest 1 min
B.
Shoulder Press 8RM
C.
3 Rounds
Run 800m
Row 1000m