ROOKIE
A.
Deadlift
5-5-5-5
Rest 2 min
B.
21-15-9
Deadlift
Toes to Bar
INTERMEDIATE
A.
Overhead Squat
8-7-6-7-8
Rest 2 min
B.
Nancy
AMRAP 20min
Run 400m
15 Overhead Squats 95lb
CF LEMAN NYON
A.
Front Squats
6-4-2-1-6-4-2-1
B.
Interval 90s Work/30s Rest
For Max cal or Max Reps
1. Air Bike or/et Row
2.KB Swings
3.Double Unders
4. Thrusters
(for 16min, 2rounds consecutive before switch station)