ROOKIE
A.
Shoulder Press
5-5-3-3-3
Rest 2 min
B.
10 Rounds for time:
12 Box Jumps
6 Burpees
(In teams of two, one partner working at a time, resting partner must hold plank position, share the load as needed)
INTERMEDIATE
A.
Alternating EMOM for 4 Rounds (32min):
16 Pull Ups
16 Dips
16 Wall Ball 20/14lb
16 Toes to Bar
8 Chest to Bar Pull Ups
8 Handstand Push Ups
8 Thrusters 60kg/40kg
8 GHD Sit Ups
COMPETITOR
A.
Push Press 1RM
B.
J.T.
21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up