ROOKIE
A.
Overhead Squat
5-5-3-3-3-3
Rest 2min
B.
For time:
100 Burpees
INTERMEDIATE
A.
21-15-9
Snatch 40/25kg
Burpees over the bar
Hang Power Cleans 40/25kg
Pull Ups
Deadlifts 40/25kg
Push Ups
COMPETITOR
A.
Weighted Pull Ups (mountain climber grip)
6-4-2-6-4-2
Rest 2min
B.
FLR on Rings
60s-60s-60s
C.
For time:
30 Deadlifts 100/70kg
30 Toes to Bar
30 Row (Calories)