ROOKIE
A.
Shoulder Press
5-5-5-5-5
B.
7 Rounds for time:
250m Row
10 Push Ups
INTERMEDIATE
A.
3 Rounds not for time:
6 L Pull Ups
6 Strict Toes to Bar
12 Pistol Squats
B.
3 Rounds for time
10 Handstand Push Ups
70 Squats
COMPETITOR
A.
Shoulder Press
6-6-6-6
Rest 2min
B.
1 Set Max Reps Shoulder Press at 80% of heaviest lift in A.
C.
For time:
15 Medball to Bar 14/10lb
15 Snatch 50/30kg
30 Toes to Bar
15 Snatch 60/40kg
45 Knees to Elbows
15 Snatch 70/50kg