ROOKIE
A.
Shoulder Press
5-5-5-3-3-3
Rest 3min
B.
AMRAP 20min:
Row 200m
15 Dips
10m Bear Crawl
In teams of two, alternating whole rounds. Resting partner waits 10m away from dip station. Partners must tag each other at swap.
INTERMEDIATE
A.
Shoulder Press
2-2-2-2-2-2
Rest 3min
B.
AMRAP 20min:
Row 200m
15 Dips
10m Bear Crawl
In teams of two, alternating whole rounds. Resting partner waits 10m away from dip station. Partners must tag each other at swap.
COMPETITOR
A.
Shoulder Press 1RM
B.
Front Squat 1RM
C.
Back Squat 1RM
D.
50 Burpees for time
E.
“Baseline”
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups